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3 May 2005 / Performance Press 1-800-344-3404 www.parrillo.com

JOHN PARRILLO’S PERFORMANCE PRESS

By Marty Gallagher

www.parrillo.com 1-800-344-3404 Performance Press / May 2005 4

on Adams has been one ofMaryland’s leading body-builders for the past decade.Nowadays he is one of four

owners of Evolution’s Body Clinic,arguably the finest fitness facilityin the crab state. Ron and his part-ners are redefining the benchmark

by which commercial fitness fa-cilities throughout the United

States are judged. TheEvolutions high-tech

training facility cov-ers 22,000 squarefeet and is locatedin an upscale sec-tion of Annapo-lis, Maryland,home of theUnited StatesNaval Academy.

More than a gym,Evolutions presents cli-

ents a comprehensive ap-proach to the care and servicing

of the human body. Imagine a shop-ping mall for the physique thathouses a consortium of businesses,all dedicated to improving the bodyor the mind in one way or another.Going into their fourth year, Evolu-tions started life as a 3,000 squarefoot personal training studio for pri-vate clients. As word spread theclientele grew exponentially; theirexpertise caused local physiciansto begin referring clients to Evolu-tions for rehabilitation, weight lossand diabetes management. Evolu-tions outgrew two successive fa-cilities inside three years until theylanded in their current super-sizedfacility.

piece of weight training equipment,including twenty-two weight ma-chines and twenty-five aerobic de-vices. The “Private fitness” train-ing room is roughly 1500 square feetgym and is a complete gym re-served for private one-on-one train-ing. Six trainers can work with 12-15 clients at a time. Other servicesinclude one of the finest Pilatestraining centers on the east coast.Erin Horst, President and co-owner, is a senior level Pilatesteacher/trainer and was awardedthe Mid-Atlantic teacher/trainingaffiliate center for HowardSischel’s Power Pilates. Evolutionalso offers clients Power Yogaclasses. Dr. John Michie has a suiteof offices within the complex andoffers chiropractic, applied kinesi-ology, clinical nutrition, trigger pointtherapy and rehabilitation services.Locker rooms are equipped withspace-age FAR-infrared dry heatsauna. Each locker room has whirl-pool and full shower facilities; acu-puncture and massage therapy areoffered within the confines of theEvolution’s Body Clinic complex.Thirty people staff the mammothfacility.

Ron Adams is an integral compo-nent of Evolutions Body Clinicteam. In addition to being a cham-pion bodybuilder and a veritablephysique legend in the state ofMaryland, Ron is a precise, articu-late businessman and one of thedriving forces behind this spaceage fitness facility. He describes thewhirlwind he finds himself in, “It is

Check out some of the featuresoffered by this fitness mega-cen-ter:

Cardio equipment area w/plasma TV’s

Private fitness facility separatefrom public facility

Classical Pilates studio andPower Pilates Teacher Train-ing

Exercise class and seminarroom

Nutrition and Nutritional test& measurements facility

Infrared Treatment Room

Comfortable men’s andwomen’s lounges

Chiropractic

Acupuncture

Massage

Personal and ExecutiveCoaching

State of the Art Fitlinxx Train-ing Partner Network

Elegant retail facility

Evolutions allocates 5,000 squarefeet to the “open maintenanceweight training and cardio area”which houses every conceivable

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RON ADAMS


going incredibly well. We havebeen attempting to build a fitnessfacility, the likes of which has neverbeen seen in the state of Maryland.Conceptually we want the facilityto support the fitness and relatedneeds of anyone at any age. Forchildren we provide comprehensiveday care from 6-months to 10-yearsof age. We believe fitness habitsare best ingrained young and to thatend we provide a martial arts pro-gram called Little Dragons. Wealso provide fitness programs de-signed to expose adolescents to thejoy of fitness. The goal is to counterthe obesity epidemic that plaguesthe nation’s young. This total ap-proach to children’s fitness hasbeen a huge hit.” This is just oneaspect of the Evolution fitnessmenu. Ron was extremely excitedabout a computerized fitness pro-gram called Fit-Linxx and explained

Ron is a precise, articulatebusinessman and one of thedriving forces behind thisspace age fitness facility.


6www.parrillo.com 1-800-344-3404 Performance Press / May 2005

how it works. “Fit-Linxx allows aperson to receive customized per-sonal training information during theworkout. Members are given acustomized workout program andthis is loaded into the CPU. Eachmember is assigned a five digit codeand each exercise station in ourmaintenance area has a touch-screen kiosk that allows the userto log in.

Evolutions’ Fitlinxx program

provides state-of-the-art fitnesssolutions. Fitlinxx allows your

exercise routines to be custom-

ized, using touch-screen monitorscoupled with Evolutions fitness

equipment. Fitness routines are

established, recorded, adjusted,and automatically updated via

the Fitlinxx network. You can

monitor your own progress at theEvolutions main kiosk or on-line

at www.fitlinxx.com. Fitlinxx

guides you through customizedexercise routines, targeting your

individual needs, and producing

motivating results.

How does it work? Touch

screens, known as the “trainingpartner”, are installed on Evo-

lutions fitness equipment for per-

sonally guided training. When amember checks in at Evolutions’

main kiosk and keys in an as-

signed pin number, all “trainingpartners” are alerted that their

workout is beginning. The “train-

ing partner” will remind themember of position settings, tar-

get sets, repetitions and weights

to be used, all of which are spe-cifically designed for that indi-

vidual. Guide bars on the touch

screens also encourage proper

form, range of motion, and rep-

etition speed. Program progressstatistics are accessible at the

main kiosk or online.

“At Evolutions we have a member-ship of over 900 clients and Fit-Linxx keeps our management teamapprised of everyone’s progress.Anytime a client uses a machinethe results are deposited in a cen-tral data bank. I can call up infor-mation on any client at any time andreview their progress: how oftenare they coming in, how are theyprogressing in relation to the pre-determined goal?” Ron Adams andthe crew must be doing somethingright: in a business where clientturnover is a harsh fact of life, theEvolution comprehensive approachis attracting clients and keepingthem for the long haul. “Amazingas it seems, we have a 100% cli-ent retention rate since we openedthe latest and largest Evolution’sfacility 13-months ago.”

Ron is quick to point out that Parrillonutritional products form one of thecornerstones of his approach to fit-ness. “I’ve used Parrillo productssince I started bodybuilding. I use

them to this day. When a new cli-ent comes in we set up a nutritionalgame plan and part of the plan isthe intelligent use of nutritionalsupplementation. Parrillo Perfor-mance Products are what we rec-ommend to all our clients. We aregetting incredible results using theParrillo Products. One client thatcomes to mind dropped from 335pounds to 225 pounds in sixteenweeks.” Not all of Ron’s time isspent working with others; he feelsready to jump back into the com-petitive bodybuilding wars. “I tooka year off from competitive body-building in order to devote 100%of my available energy to launch-ing our new facility. This Novem-ber I will be entering the NPCNational Championships in Atlanta,Georgia.” Ron stands 5-9 and cur-rently weighs 251 with a 9% bodyfat percentile. He intends to steponstage weighing a shredded 225-pounds with 3-4% body fat. Weasked Ron to outline his dietary andtraining approach and he was lucidand detailed: “I consume the samefoods all year round; I have prob-lems digesting refined and fastfoods and therefore I maintain ahealthy diet all year. I’m a firmbeliever that “bulking up” in the off-season is wrong. Instead I “muscleup” during the winter months. Thisapproach avoids excessive weightgain and since the weight gainedusing the bulk up approach is wa-ter retention or body fat, why bulkup? I advise this same sane, healthyapproach to eating for all my cli-ents: the healthy clients and my cli-ents with high blood pressure, dia-betes, colitis, IBS, diverticulities,cancer or MS.”

Evolution’s FitLinxx System

RON ADAMS


DAILY MEAL SCHEDULE

Meal I24 egg white omelet w/ spinach,mushrooms and peppers; 2 pears;1 Advanced Lipotropic™; 1 Min-eral Electrolyte™; 1 Essential Vi-tamin™

Meal II16 oz baked chicken; 2 cups cutgreen beans; 1.5 cups of plain grits;1 Advanced Lipotropic™

Meal III16 oz baked tilapia fish; vegetablemedley 2 cups; 2 apples; 1 Essen-tial Vitamin™; 1 Mineral Elec-trolyte™; 1 Advanced Lipotro-pic™

Meal IV16 oz Sautee ground turkey w/onions, peppers and mush-rooms; 1 cup brown rice; 2 cups

of broccoli; 1 Advanced Lipotro-pic™

Meal V16 oz salmon; 2.5 cups mixedveggies; 1 Mineral Electrolyte™;1 Essential Vitamin™; 1 AdvancedLipotropic™

Meal VISame as meal V - food selectionmay change

TRAINING SPLIT

MondayHamstrings and abdominals

Lying leg curls 3 sets; standing legcurls 3 sets; leg extensions 3 sets;step-ups 3 sets; abdominals 4sets; hyper extensions 3 setsCardio: 20 minutes


ThursdayChest and arms

Incline barbell press up to 150-pound dumbbells for 10-12 repsor incline barbell press up to 450for 6-8 reps; pec contractor up-to 220 for 10-12 reps; alternatedumbbell curls 5 sets up to 75pounds for 10-12 reps; barbellcurl 5 sets up to 185-pounds for12-15 reps; lying barbell tricepextensions 5 sets up to 205-pounds for 12-15 reps; tricepspushdown 5 sets up to 220-poundsfor 12-15 repsCardio: 20 minutes

Fridayexercises will vary

TuesdayBack and shoulders

Dumbbell rows 5 sets 12-15 reps150-pound dumbbells; deadlifts 5sets up to 500-pounds for 12-15reps; lat pulldowns 5 sets 300-pounds for 12-15 reps;Cardio: 20 minutes

WednesdayLegs

Squats 5 sets up to 585-poundsfor 10-12 reps; leg press up to1800-pounds 15-20 reps;frontsquat (machine) 585-pounds for15-20 reps; stiff leg deadlifts upto 405 for sets of 12-15 reps;seated leg curls 5 sets up to 300pounds for 12-15 reps; standingcalf raise 250-pounds for 25 reps

Saturday and Sundayrest

“My exercise selection changesfrom week to week, as will my repscheme. For example one week Imay concentrate on sets in the 12-15 rep range. The following weekI might drop to 10-12 reps and insubsequent week drop to sets in the6-8 rep range and finish with aweek of sets in the 4-6 rep range.Then I return to 12-15 rep sets andstart the process all over. This rep-varying method allows me to stayenthused and fresh and builds bothmuscle strength and muscle condi-tion. Continual repetition variationkeeps me from getting bored orstale. I maintain a more ‘refined’off-season appearance as a directresult.”


RON ADAMS


andy and I were both sixweeks out from the New England Bodybuilding Champi-

onships. As if he wasn’t discour-aged enough about his chances, Iwas leaning toward dropping downinto light-heavyweights, the sameweight class he would be in.Though I have technically beencompeting as a heavyweight for thepast three years, a more fittingclass for me would be known as‘barely heavyweight.’ In contestcondition, I had only weighed in atvarious times between 201 and 203pounds, when the limit for the classwas all the way up to 225. Thismeant that usually I was one of thesmaller guys in my class. The onlyguys who ever made me look hugewere the ones who probably shouldhave been basketball players, butfor some reason got it in their heads,perched atop tall bodies with gan-gly limbs, that they would makegood bodybuilders. Either that orthey tried basketball and sucked atit. Needless to say, building a thicklymuscled physique is a losing battlefor very tall men, just as Lee Priestwould have been foolish to thinkthat at a very stocky 5-4, he be-longed on the NBA courts withLeBron and Kobe. I suppose hecould have, too – as the leprechaunmascot for the Boston Celtics. Justjokes, Lee, just jokes!

So anyway, dropping down to 198and a quarter wasn’t going to betoo difficult for me. I used to notesarcastically that as a heavyweight,I was never more than a couplemissed meals and a healthy bowelmovement away from light-heav-ies. But it was true. Of course,this did not sit well with Randy.Now I was one more person hecouldn’t beat, as far as he was con-cerned. “Kid, if you’re worriedabout me, you really have prob-lems,” I said. “There’s one guy inour class I know of who alreadywon his class at the Junior Nation-als a couple years ago and is usingour show as a warm-up to win itagain. He’s only five-four and alightheavyweight, for God’s sake –a freaking fire hydrant. You haveto stop losing sleep over who elseis going to be in the show. Therewill be some very good competi-tors, but you just worry about you.”

“I am worried, I can’t help it,”Randy said glumly as he hit a sidechest pose in the gym’s mirror andshook his head in disgust. It wasback day, and we were just start-ing out with pull-ups, parallel grip.I jumped up first and knocked outtwelve. My weight was around215. Randy was down to 195. Hegrimly got his grip on the bar andpulled himself up eight times, strug-

gling on the last one. I scowled tomyself, knowing he was punkingout, and walked up to the front deskto ask for the leather belt with thechains on either end that allows youto add weight for chins or dips.Why must it be kept back there?Apparently the gym owner is con-cerned that there are guys whowould love to steal it, so they couldhang objects from their waists anddo weighted chins at the local parkfrom the monkey bars. Or perhapsthat it would make a dandy acces-sory to an S & M outfit. Not that Ihaven’t given it some thought. Thechins in the park, I mean.

“What are you doing?” Randyasked as I returned with the belt,merrily swinging a chain from oneend as if I were a Hell’s Angelabout to jump into a rumble withsome Satan’s Fairies, or some otherrival biker gang with an ironicname.

“We’re adding weight, silly, whatdoes it look like?” I fetched a 25-pound plate and leaned it againstthe base of the cable crossover/chinstation, then threw the belt at hisfeet with a jingle of steel. Randylooked aghast.

“Are you serious? Dude, I’m diet-ing!” Oh boy, I thought. Here wego.


R


Nearly all bodybuilders have it intheir heads that as they diet downfor a contest and lose bodyfat, theyare bound to lose strength. Thelogic is that with the increasedcardio and decrease in complexcarbs and overall calories, theresimply isn’t enough fuel to movethe same type of weights you do inthe off-season. Not that there isn’tsomething to that, but I have a dif-ferent way of looking at it. If youare dieting correctly and providingjust the right amount of protein,carbohydrates, and fat, you shouldbe able to maintain your musclemass – assuming you keep train-ing heavy. Training lighter is a mis-take I made in the past with disas-trous results. In the spring of 2003I took the easy way out while pre-paring for two shows I was doing.I switched from a solid mix of freeweights and machines to usingmostly machines and cables. Andif I am to be honest, I don’t think

even then I was training as heavyas I could have. I also killed my-self with up to an hour and a halfof very intense interval style cardioevery day in the final six or seven

weeks. The result was that at thesecond show, I weighed in at 197pounds. I nearly fainted at theweigh-ins that time, because Ihadn’t been under 200 pounds ineight years. Or maybe I nearlyfainted from the stench of all thePro-Tan and farts around me frommy fellow bodybuilders – all ofwhom were fully carbed up andproducing roughly a metric ton ofmethane gas each. In any case, Ilooked like crap at the show andfailed to make the top five, the firsttime in ten years. I still tell peoplethat wasn’t me that year, just askinny look-a-like out to sully mygood name.

Back to my new theory, formedafter that shameful incident whereI lost enough muscle mass to feeda family of four for a week. If youcan indeed maintain your musclemass while dieting, you should stillbe able to handle the same weightsKeep the free weights in your routine all the way through

to the show.

Work hard and heavy to keep your muscle.

A BODYBUILDER IS BORN


as in the off-season, or at leastclose to it. Think about it. Bodyfatdoesn’t make you stronger, so whywould losing it make you anyweaker? IFBB pro Art Atwoodtold me he actually gets strongerwhen he diets, because he is somuch more focused on his train-ing. And we can’t leave RonnieColeman out of this discussion. Inhis famous training video, “TheUnbelievable,” Ronnie is fiveweeks out from the 2001 Mr. Olym-pia and dieted down in very closeto contest condition, yet movessome ridiculous weights. Some ofhis lifts are an 800-pound deadlift,600-pound front squats, and 200-pound dumbbell flat and inclinepresses. Ronnie obviously doesn’tdrop his basic, heavy free weightexercises and switch to machinesand cables for higher reps when it’stime to get ripped and compete, andas a result, he is in a league of hisown when it comes to freaky mus-cular development. Never beforehas there been a Mr. Olympia sodominant that all of his opponentsconsider him unbeatable and areresigned to the fact that they don’thave a snowball’s chance in Hellof winning until he retires.

With all that in mind, I turned toRandy.

“You have dropped over fifteenpounds of fat from your body, cor-rect?”

“Yeah, so?”

“So why are you doing worse onpull-ups, ya knucklehead? Youhave less weight to pull up!”

“This diet is just kicking my ass, andthe cardio,”

“Wah, wah, wah!” I jeered. “It’sall in your head. You think youshould be getting weaker, so youare. If you haven’t noticed, I havebeen getting stronger on a lot ofthings.”

“I guess, I mean we haven’t beenable to train together too often.”

“Take my word for it. Pull-ups aresomething you should always getbetter at when you drop somepounds of bodyfat.” With that, Istrapped on the twenty-five I hadmeant for him to use and knockedout another twelve reps. I slid thebelt off my hips and pointed to it.

“You’re up. I want to see at leasteight reps.”

Randy looked at me like I wascrazy, which I suppose I could be,by strict medical definition, but thenpaused. Something seemed to clickin his head. I saw his face changein an instant, and I knew that he‘got it.’ A determined grimace re-placed the hapless pout, and hestrapped himself onto the handles,then kicked away the milk cartonwe used to stand on.

“Light weight!” he shouted, andseveral nearby members turned incuriosity. That was RonnieColeman’s catch-phrase that heused to motivate himself beforeeach set, but the soccer moms andretired men of my gym wouldn’tknow Ronnie Coleman from RonHarris. In fact, one time when anolder gentleman had asked me

which contest I had just competedin, I told him it was the Mr. Olym-pia, and I had got second place.“Oh, well better luck next time,”he had said.

Randy got seven reps, and gotstuck halfway up on the eighth. Hestruggled, face turning crimson,until at last his back and bicepscompletely gave out and he droppeddown from the bar. The differencein effort from his first set to sec-ond was like night and day, and ithad all been a simple matter of howhe thought about precontest train-ing.

“Not bad at all, kid, not bad at all,”I said, clapping him on the back.“You keep that up and not only willyou not lose any muscle, you mayeven gain a pound or two over thenext six weeks.”

“You think, really?” he asked, stilltrying to catch his breath.

“Absolutely.” I went and grabbeda forty-five for my next set. “NowI have to make sure you don’t getbigger than me!”

It works for Ronnie, it willwork for you too

A BODYBUILDER IS BORN

May 2005 / Performance Press 1-800-344-3404 www.parrillo.com13

ames was not getting anytraining traction and couldn’tfigure out why. It was easy

for me to see why immediately. Hetrained at the same time I did atthe local steel house and any oldtimer who casually observed histraining could pin the tail on thisdonkey in five seconds flat. Hissloppy bounced bench presseslooked liked belly heaves. His buttcame so far off the bench on eachheavy rep that you could havedriven a mini-van between hisglutes and the bench surface. Hewould load up the weight belt whenhe did parallel bar dips but his repstroke was all of about four-inches;he neither went down in his dipsnor locked out at the top. His squatswere the nose bleed variety, sonamed because of how high theywere. He would load up the squat

inches. Lateral raises were donewith 60-pound dumbbells and heused more momentum to get thebells moving than an Olympic shotputter uses propelling the 16-poundsteel ball.

Plus the yelling; oh yes, how couldwe possibly forget to mention thebloodcurdling screams that accom-panied the final reps of every topset? It sounded as if the boy washaving his fingers mashed with a20-pound sledge hammer. Thescreams were impossible to ignore– which was the intended purpose– this kid was not only misguidedin his training but obviously starvedfor attention. I thought of eachscream as a pathetic cry for help.Eventually, it grew old and the man-agement made him an offer hecouldn’t refuse: either cease and

bar with impossible poundage, wearpowerlifting knee wraps cinched sotight they cut off leg circulation andput on a weight belt so gargantuanhe needed help buckling it. I doubthe dipped more than six inches onany squat rep. Ditto for his ridicu-lous leg presses: same lameprocedure…load about fifteen 45-pound plates on each side, wrap hisknees, wear the gigantic belt andpress the weight maybe six inches.He got a better back workout load-ing and unloading the leg pressplates than he did leg pressing theweight. His cheat curls looked likereverse cleans and it is no exag-geration to say that his spinal erec-tors got one hell of a workoutthough his biceps received zerostimulation. Tricep pushdowns re-quired he use the whole stack butthe push traveled maybe three


J


desist with the screams or find anew place to train. When Tim thenight manager told him to shut upor he was going to kick him out onthe spot, the boy stumbled back-wards like he’d been shot in the gutwith a rife…his screams, he pro-tested, were a natural expressionof his incredible effort. Tim heldtough and from that point forwardthe kid moped around like a cas-trated steer, without his screams,he was Samson shorn of his locks.I was shocked when later that weekthe boy approached me and askedif I had a spare moment. I wastaken aback; I’d never really spo-ken to him and was mystified as towhat he wanted. To make a longstory short, James was actually re-examining his training efforts andasked if he could train with me. Es-sentially he asked if I would showhim the training ropes. I was dubi-ous but he seemed sincere. I toldhim the only way I’d agree to thiswas if he trained exactly as I did.And no talking – the only talkingwould be by me. I neither wantednor needed his input so he wouldplay the part of the compliant deaf-mute training partner. I told him toshow up the following Monday atthe appointed time and we’d hit achest and tricep workout. Heagreed.

His problem, in a nutshell, was thathe’d been so poundage crazy he’dshortened his rep strokes to nextto nothing. His range-of-motionwas nonexistent and his techniquewas so sloppy that he wasn’t com-ing within a country mile of work-ing the target muscle. When Ispoke to him about zeroing in onthe muscle and making a mind-muscle connection it was like try-

ing to describe the space shuttle toa Brazilian rainforest tribe. Hescratched his head and scrunchedup his face as I described properbench press technique. Not onlywould he keep his buns on thebench for each and every rep buthe would pause the poundage onhis chest before firing it skyward.He started to protest when after awarm up set I loaded the bar to 185.He indicated that he was “easily”capable of 250 for reps. “Not any-more” I said. He struggled with 185for 8-reps using the proper tech-nique. Ditto for incline dumbbellpresses which I insisted be donestrict and with a pause. His dumb-bell flyes, which used to be indis-tinguishable from dumbbell benchpresses, were now done so wideand so deep that the bells touchedthe floor. We segued into dips andhe looked around for the weightbelt. “I can do 10-dips with 90-pounds strapped on.” He proudlyproclaimed. “Not anymore.” I said.I made him drop all the way downand pause before pushing upward

to a complete lockout. “Hold thelockout for three full seconds.” Idemanded. He made six full repsusing only his bodyweight beforecollapsing on number seven. By theconclusion of our third set ofbodyweight dips he needed help tolock out the forth rep. Lying nose-breakers and overhead dumbbelltricep extensions were done witha full rep stroke and pee-weepoundage – since that was all hecould properly handle. Tricep push-down were done going all the wayup and all the way down. I stoodbehind him and pinioned his elbowsto his side to prevent him from us-ing his trick of heaving at the startto get the weight moving. At theconclusion of our 70-minute work-out he was shaking like he hadmalaria. I made him drink a tripleserving of Parrillo’s 50-50 Plus andsent him home.

The next day was leg day and hewandered in dazed and confused.“My pecs and triceps are so sore Icouldn’t lift my arms to shave or

So, just how effective is the proper technique? The proof isin the pain.

THE MIND-MUSCLE ISOLATION CONNECTION

Antione Roseanne Meral Robert Monica15 May 2005 / Performance Press 1-800-344-3404 www.parrillo.com

comb my hair this morning.” Hemoaned. “That’s really too bad,” Isaid, “Because yesterday’s chestand tricep workout is a happy-timepicnic in the park with a super modelcompared to what we’re going tobe doing today.” He looked posi-tively frightened as we began fullsquats. Squats are hell. That’s whythey’re so damn effective. I madethe kid do something he’d neverever done before; go all the waydown in the squat without any sup-portive gear. On his 1st set hereached for his knee wraps and lift-ing belt and I told him to stuff themright back into his gym bag. His400-pound partial squats droppedfaster than the stock market afterthe Enron collapse. He struggledwith 225 and I had to help him com-plete the 8th rep. “Oh my God, mylegs are on fire!” He hissed. Jameswas gulping air like he’d just run amarathon but I made him do twomore sets. He was convulsing so Ilet him off the hook on the final 20-rep ‘density set.’ He watched medo mine with 325. Leg pressescaused him to run to the bathroomand toss his lunch. He wobbled outpale and shaking. By making Jamestake the sled down until his kneestouched his chest and lock out fully,four 45’s per side were all he couldhandle. He looked white as a ghost.“Feel better?” I said. “No!” hemoaned, clutching his gut. We fin-ished off with seated calf raisessuper-setted with lying leg curls. Iwent on to standing calf raises andstiff-leg deadlifts. He sat in thecorner curled up in a fetal positionand called in sick to work the nextday.

He surprised me. I thought it a 50-50 proposition that he’d return but

he showed up a few days laterready to train shoulders. He stillwalked funny three days later. “Igot home that night after leg train-ing and had to sit down halfway upthe four flights of stairs leading upto my apartment. I still walk likeI’m drunk.” On shoulder day theprocedures were repeated andagain the full-range-of-motion rep-etitions sent him reeling. We per-formed five sets of seated dumb-bell presses followed by five setsof press behind the neck. His 60-pound lateral heaves turned into 15-pound super strict laterals. Now hisscreams were real and not forshow. Back day finished the train-ing week and let me just say thatby the time we finished deadlifts,power cleans, rows, chins, shrugsand 9-sets of biceps the kid was aball of pain. “Be sure and eat a tonof protein this weekend.” I said.Wordlessly he wobbled out thedoor. The following Monday Jamesshowed up for the start of his sec-ond ‘real’ training week. “I am stillreeling,” he said, “my body is tornto shreds from my neck to mycalves…every muscle aches.” Ismiled. He seemed battered butbuoyant. “I have never felt the de-gree of fatigue and muscle sore-ness I am now experiencing.” Tohis everlasting credit, James stuckwith it and after three months heunderwent an amazing physicaltransformation. The winning com-bination was full-range power train-ing and lots and lots of clean calo-ries. I told him, “You’ll never sur-vive this style of training unless youeat like you’ve never eaten before;without copious calories your bodywill collapse.” He got the messageand fired down 5,000 calories perday spread over five meals.

James packed on 25-pounds ofmuscle in 90-days and because heate clean and kept up his earlymorning cardio, 95% of his gainswere lean, fat-free muscle. Histraining poundage increased rapidlyafter week one; this despite my in-sisting on technical perfection onevery single rep of every single set.His recovery improved dramati-cally and eventually he was able tocompletely recover by the nexttraining session. “I think the biggestsingle thing I learned,” he said in areflective moment many monthslater, “was that because of the wayin which I trained, all sloppy andpoundage crazy, I never made a realmind-muscle connection. Until Ibegan training with you I never hadbeen really sore – I’m talking deepmuscle soreness exactly on the tar-get muscle. There is a real art inperforming an exercise in such anexact fashion that the muscle youare supposed to be training actu-ally feels it.” Well no kidding. Takea tip from James and crank backon the training poundage and rees-tablish the mind-muscle connection.Are you able to make the musclesore as a direct result of specificexercise? Are you able to pinpointtarget the exact muscle with theright exercise? Use an extendedrange-of-motion and a purposefullyslow rep speed to establish muscleisolation. Unless you are able toestablish the mind-muscle connec-tion your foundation is built on sand.So take a tip from James and loseyour preconceptions regarding howa person is supposed to look andact when they train. Establishingproper technical basics will be thesmartest training move you canmake. Trust me.

THE MIND-MUSCLE ISOLATION CONNECTION


I’ve been getting a barrage ofquestions lately on high-fat diets, inwhich you supposedly don’t haveto watch your fat intake or evenmonitor what kind of fat you eat.Here is my view of this type of di-etary regimen.

Diets high in conventional fat (oth-erwise known as long chain trig-lycerides or LCTs) have beenaround for a long time and nowappear to be extremely popular.There are, however, a number ofproblems associated with these di-ets. While being high in fat, theyare also low in carbohydrates, thebody’s preferred source of fuel.Low carbohydrate diets upset thebody’s electrolyte balance, namelythe sodium/potassium ratio. Alongwith glycogen stores, this may bethe reason for the weight gain ex-perienced when carbohydrates areadded back into the diet. Thisweight gain may not be muscle.

The fats typically used in high fatdiets come from processedsources, often containing high lev-els of bacteria, which impairs thefunction of the ReticuloendothelialSystem (RES). The RES plays twoimportant roles in the body. First, itclears harmful bacteria in the sys-tem. And second, it is involved inlipid clearance. (Guyton’s Textbookof Physiology, 368-369) After aperson goes on one or two cycles

of a high-fat diet, certain cells inthe RES that produce antibodiesbecome loaded with fat droplets,and their ability to clear bacteriafrom circulation is reduced. Bac-teria goes undigested, is not pro-cessed in the liver and can end upin the lungs. This action can causeinflammation and possible organfailure. In addition, high fat dietshave been linked to cancer, possi-bly due to the role in fat suppress-ing the immune system. (FoodTechnology, 1991)

These health consequences do notoccur with diet supplemented withmedium chain triglycerides(MCTs), however. In fact, a five-year study by the American HealthFoundation demonstrated thatMCTs are a non-tumor promotingfat. Other research has shown theMCTs and other structured lipidslike omega-3 fatty acids do nothinder the function of the RES.(Food Technology, 1991)

Animal and human studies havedemonstrated that diets supple-mented with medium chain triglyc-erides, like Parrillo CapTri®, canresult in less fat gain and diminishedfat deposition, compared to dietssupplemented with conventionalfats. This is due to the way MCTsare metabolized in the body. MCTsare transported to the liver directlyvia portal vein and oxidized to ke-

tones. By contrast, conventionalfats are absorbed via the lymphaticducts in the intestine, carried in fat-protein globules to the bloodstreamvia the thoracic duct, and circulatedin the bloodstream. This data sug-gests that MCT’s have importantapplications in a nutrition programdesigned for fat loss.

Where conventional fats are con-cerned, I recommend that you eatup to one tablespoon a day or moreof safflower, linseed, canola orflaxseed oils to prevent an essen-tial fatty acid (EFA) deficiency.


By John Parrillo



our body has various energy-producing systems that are

called into play during intenseexercise. The first energy systemto be recruited is the phosphagensystem, which uses energy storedin creatine phosphate (CP) to re-generate ATP, the molecule that di-

rectly powers muscular contrac-tions. ATP is referred to as a

“high energy” molecule, be-cause when its phosphate

bonds are broken a lot ofenergy is released. This

energy is transferredto myosin, one of theproteins in muscle fi-bers, and this en-ables the fibers toslide past one an-other, resulting inmuscle contrac-

tion. This systemcan fuel maximal ex-

ercise levels for aroundsix seconds (1), so the sup-

ply of ATP must be continu-ously regenerated.

The second energy system calledinto play is the glycolytic system.In the glycolytic system, glucosefrom the blood stream or fromstored glycogen is broken down tolactic acid. This can supply energyat a maximal rate for two or threeminutes (1,2).

The third and final energy systemis the aerobic system, which cansupply energy for hours on end. Inthis system carbohydrates, fat, andprotein are oxidized (burned) toproduce CO2, and the energy re-leased is used to regenerate ATP(1,3).

The advantage of the phosphagenand glycolytic systems is that they

are able to produce enormous quan-tities of energy very quickly, butthey don’t last very long. The aero-bic system can generate energy forlong periods of time, but at a lowerlevel. The first two systems areknown as “anaerobic,” whichmeans they don’t require oxygen.Aerobic metabolism does requireoxygen, and produces energy at aslower rate because it is limited bythe rate of oxygen delivery to tis-sues. Weight lifting is a prime ex-ample of anaerobic exercise, andthe reason you can carry on aheavy set for only 30 seconds orso is that you run out of CP (3).Weight training then is fueled al-most exclusively by the phosphagenand glycolytic systems. Runningand cycling are fueled mainly bythe aerobic system, and can becarried on for hours.

All of this is very exciting to bio-chemists and muscle physiologists,but what does it mean to bodybuild-ers and endurance athletes? Howcan we use this information? An-swer: To specifically design our dietand supplementation program toprovide the energy and nutrient pro-file we need for maximum perfor-mance and muscular growth. Letme tell you how.

To increase your creatine phos-phate energy stores, I recommendour Creatine Monohydrate™. It’s100% pure with no fillers, and it’seffectiveness is time tested.

When you want to increase cellu-lar energy levels, think about Cap-Tri®. CapTri® is almost a miraclewhen it comes to delivering energyto cells. CapTri® is a specially en-gineered fat which contains me-dium chain fatty acids (MCFAs).

Regular fats and oils are madefrom long chain fatty acids. Fat isa great molecule for storing energy(nine calories per gram as com-pared to four calories per gram forcarbs and protein) but has the dis-advantage of being slowly metabo-lized. The unique molecular struc-ture of CapTri® gets around thisproblem. CapTri® harnesses theenergy density of fat but is able todeliver that energy as rapidly asglucose (4). CapTri® is not incor-porated into chylomicrons andtransported in the lymphatic systemas is conventional fat, nor does itrequire the carnitine shuttle for en-try into mitochondria. Thus Cap-Tri® skips these time consumingsteps that slow down digestion,transport, and absorption of regu-lar fats. CapTri® is absorbed di-rectly into the bloodstream andgoes to the liver where it is con-verted into ketone bodies (4). Ke-tone bodies are an immediate en-ergy source which can be used atthe same time as carbohydrates.This is in contrast to conventionalfat and stored body fat, which isnot used as a significant source ofenergy for exercise until carbohy-drates are depleted.

Carbohydrate metabolism producesmalonyl-CoA, a metabolic interme-diate which inhibits the carnitineshuttle and thus prevents the useof long chain fatty acids for energy.Since MCFAs do not require thecarnitine shuttle they are burnedimmediately for energy, at the sametime as glucose. This has a glu-cose-sparing effect (4) and helpsglycogen stores last longer. Thelonger glycogen stores last, thelonger you can train before fatiguesets in. The energy from CapTri®also spares protein (4). This sim-

YMAXIMIZE ENERGY AND MUSCULAR GROWTH


absorbed, without bloating, gas, orbowel residue. This makes it idealfor use during endurance activities,as well as before weight trainingand for carb loading.

No doubt you’re aware that long,hard training sessions can actuallybe catabolic to muscle tissue pro-tein stores. After carbohydratestores are depleted and fat metabo-lism is at full pace, muscle tissue isbroken down to release amino ac-ids which are burned for energy.This is the worst thing that can hap-pen to an athlete. Can you imaginebusting your butt in the gym for twohours a day and losing muscle? Itcan happen very easily if your nu-trient intake is not adequate tomatch your training level. Onestudy found that during a 10 milerun as much as 57 grams of pro-tein were burned for energy (6).That amounts to about half a poundof muscle! The most importantthing you can do to prevent musclecatabolism is to make sure you haveplenty of other energy sourcesavailable. CapTri® and ProCarb™both have a protein-sparing effect

ply means that if CapTri® is beingburned for energy, less proteinneeds to be burned for energy. Thiseffect reduces protein catabolism.Finally, CapTri® does all this with-out contributing to body fat stores (4).

Since CapTri® is burned immedi-ately for energy, it is not stored asfat. CapTri® has a very high ther-mogenic effect, which means thatexcess calories from CapTri®which are not used to fuel exer-cise will be converted to body heatinstead of being stored as fat. Thisis the secret of how Parrillo ath-letes consume so many calorieswithout getting fat. To learn moreabout the metabolism and biochem-istry of MCFAs call and ask for ourtechnical bulletins on CapTri®. Forenergy, nothing can touch CapTri®.For more information, go to ourwebsite at www.parrillo.com. Justclick on “research” then click on“search publications” and enter“CapTri”. You will be flooded witha wealth of valuable information.You can also order it on the websitetoo!

Next we need to talk about a goodcarbohydrate source. ProCarb™was developed specifically to fit thecarbohydrate needs of athletes. Itcontains maltodextrin which isslowly released into the blood-stream for a uniform energy leveland a gradual insulin release. Thiscarbohydrate has proven optimalfor replenishing glycogen stores (5)and the insulin profile is perfect forbuilding muscle without storing fat.As you know, if insulin levels risetoo high this acts as a trigger forfat storage. ProCarb™ is an ex-tremely clean burning energysource which is easily digested and

and are preferentially used as en-ergy sources before protein. Theseare first line defenses against pro-tein catabolism.

You may also want to considerMuscle Amino, Parrillo’s exclusivebranched-chain amino acid(BCAA) formula. BCAAs are themost abundant amino acids inmuscle fiber proteins, and duringcatabolic states muscle fibers aredegraded and the BCAAs are usedas fuel. The big problem is that theBCAAs (leucine, isoleucine, andvaline ) are essential amino acids.This means they cannot be madeby the body, so it is essential thatthey be obtained in adequateamounts from the diet. ParrilloMuscle Amino™ contains BCAAsin the proper ratio required to opti-mize muscular growth. Having anabundant pool of free BCAAs inmuscle ensures that the buildingblocks are in place when its timeto build muscle. Muscle Amino™also provides amino acids that canbe used as fuel so that existingmuscle tissue won’t be brokendown during catabolic states.

ProCarb™ is an extremelyclean burning energy sourcewhich makes it ideal for useduring endurance activities,as well as before weighttraining and for carb loading.



Intense training produces a lot ofmetabolic waste products, mostnotably ammonia, which are toxicto cells and need to be eliminated.Parrillo Max Endurance Formula™was designed to do just that. It pro-vides aspartate, which is an inter-mediate consumed in the ureacycle, the metabolic pathway re-sponsible for eliminating ammonia.This is of special concern to en-durance athletes, who generate alot of toxic waste products duringlong training sessions. The ParrilloSupplement Bar™ is one of thebest energy sources available forathletes. It contains CapTri®, toprovide immediate energy. It pro-vides slow release carbohydratesto help maintain blood glucose lev-els during prolonged exercise. It in-cludes a high efficiency proteinsource with plenty of BCAAs. Allof these ingredients are designedfor rapid digestion and cellular up-take, and help prevent muscle pro-tein catabolism.

This supplementation program com-bined with the Parrillo diet will re-sult is maximal energy delivery tocells to fuel exercise performanceand muscular growth. If you’reseeking a natural advantage, giveit a try. You’ll be amazed what yourbody is capable of if you super-charge it with the right nutrients.Before your next workout mix ascoop of ProCarb™ and a table-spoon of CapTri® in a quart ofwater. Drink half before the work-out and half during the workout.Before your next bike race take 10Muscle Aminos™ and 10 MaxEndurance™ along with the drinkabove, and pack along a ParrilloBar™ for during the race.

References

1. McArdle WD, Katch FI, andKatch VL. Exercise Physiology -Energy, Nutrition, and Human Per-formance. Lea & Febiger, Malvern,PA, 1991.

2. Hatfield FC. Hardcore Body-building - A Scientific Approach.Contemporary Books, Inc., Chi-cago, 1991.

3. Wilmore JH and Costill DL.Physiology of Sport and Exercise.Human Kinetics Publishers,Champaign, IL, 1994.

4. Bach and Babayan, Mediumchain triglycerides: an update. Am.J. Clin. Nutr. 36: 950-962 (1982).

5. Lamb DR, Snyder AC, and BaurTS. Muscle glycogen loading witha liquid carbohydrate supplement.Int. J. Sport Nutr. 1: 52-60, 1991.

6. Dohm GL, Williams RT,Kasperek GJ, and Van Rij AM.Increased excretion of urea and N-methylhistidine by rats and humansafter a bout of exercise. J ApplPhysiol: Respirat Environ ExercisePhysiol 52: 27, 1982.

MAXIMIZE ENERGY AND MUSCULAR GROWTH

21

A Recipe By Dominique Parrillo


DAN PRZYOJSKI Coverman, Dan Przyojski writes in to tell us, “I am now starting to giveseminars on health, training, and nutrition to business’s, clubs and any orga-nization that will have me. I’ve only done a few but it’s a start. My book(Turning Tragedy Into Triumph, With A Bodybuilding Lifestyle) is completeand being reviewed by a publisher. My current goal is to get my book pub-lished and give seminars on the correct way to eat, train, and program themind for achieving personal goals with a bodybuilding lifestyle. I know I’ll besuccessful!”

The Who, What, When, Where and Why of Parrillo Champions.

HEATHER PICKEN For the past 5 years she has been implementing Parrillo products with all her clients aswell as with herself. She currently lives and works in Charleston, SC. For the 2 years that shehas lived there, she has become quite the local celebrity. Heather has been profiled in thelocal newspaper and has been a guest host on a local radio talk show. In addition, she hasgiven presentations to The College of Charleston, Kiawanas Club, local business groups,and this October has been asked to speak at “The Race For the Cure”. Recently, she annouced her business, The Fit Solution, in her new office with Dr. KateMahoney. She conducts The Fit Solution Program, 6- week fat loss program for women, aswell as individual consulations and trains clients privately at a local health club.

LUIS A. OLIVERA, JR. It was November 23rd, 2004 at 5am when 39-year-old Luis Olivera Jr.’s lifechanged. Luis was preparing for The Masters competition when he sufferedthe unfortunate fate of a torn right quad. After surgury and painful rehabilita-tion, he’s back on track and squatting with only a small scar to remind him ofthe incident. While most people take several months to recover from this type of injury,Luis was able to train at 100% within only two. “I believe that Parrillo played abig part in that”, claims Olivera.

If you are a Parrillo Success Story, we’d love to hear from you! We want your pictures and updates!Please send submissions to 6200 Union Centre Blvd. Fairfield OH. 45014 or email them to [email protected]

By John Parrillo23 May 2005 / Performance Press 1-800-344-3404 www.parrillo.com

Iron Vic,

No matter how hard I try I can-not seem to grow any significantmuscle mass. I have been stuckfor two years. I am 5-11, weigh165 and my best training pound-age are as follows. Preacherbench curl 30x10 reps, dumbbelllateral raises 20x10, leg press 4-45 pound plates for 6-reps, latpulldown 80x8, HammerStrength bench press 105x5. I eata lot – for breakfast I will havethree eggs and a piece of wholewheat toast. Lunch is usually asalad and a skinless chickenbreast, dinner might be a bowl ofvegetable soup another saladand some crackers. OccasionallyI indulge and have some freshfruit with cottage cheese. I loveto run and usually go for a threemile jog before every weight

training session. I am diligentabout my training and disci-plined about my eating and it isa total mystery to me why I’m notmaking any gains – ideas?

Todd, Rolando Beach

The reason you don’t have anymuscle is because you are weakas a sick kitten. There exists anundeniable relationship between theacquisition of muscle size and theacquisition of strength. Want big-ger muscles? Get stronger. Wantmuscles a whole hell of a lot biggerthan you have currently? Get awhole hell of a lot stronger than youare currently! It really is thatsimple. You are jerking around withpee-wee poundage a nursing homepatient could lift on a bad day usingdink-ass little exercises. HammerStrength bench with 105x3? That

should be renamed Hammer weak-ness bench. Todd you got to getback to basics. Actually, in yourcase since you never acquired anybasics to begin with you’ve got tolearn the basics exercise and thendo them over and over, alwaysseeking to get stronger. You needto squat, bench press, deadlift,power clean, row, overhead press,standing curl, standing and lyingtricep extensions…learn these ba-sic lifts using barbells and dumb-bells and toss overboard the lateralraises and preacher bench curls andmachine exercises in general.Learn the proper technical execu-tion of the basic barbell and dumb-bell exercises and each week addpoundage or add reps. And anotherthing Todd; you eat like a 110-poundManhattan socialite on a fad diet.If you were to combine all the foodyou eat each day it would make a

The Undeniable Relationship, Fish & Water, Bar Fight Tactics



single decent meal. If you want topack on muscle you have to eat likea starving chain gang convict letloose at an all-you-can-eat buffet.How about eating a half dozen eggwhites, two yolks, a pile of pota-toes and onions cooked in CapTri®plus a serving of oatmeal for break-fast? Then, mid-morning, drink aParrillo Optimized Whey™ shakeand eat a Parrillo sports nutritionbar. At lunch let’s eat two chickenbreasts, a huge serving of steamedvegetables and enough rice to feeda Vietnamese village for a week.

Mid-afternoon consume anotherParrillo protein shake and a sportnutrition bar. Train your ass off atthe gym: squat till you wobble, benchpress till your pecs quiver, overheadpress till your shoulders are invol-untarily convulsing, deadlift and rowtill your back spasms, hit arms untilyour hand shakes so bad you can’tput the key into the car ignition.Then drink a double serving of 50-50 Plus™. Drive home and athome eat a giant piece of fish, con-sume a mountain of corn, broccoliand then have some sweet pota-

toes. On your off days run a coupleof miles to keep the appetite kick-ing and the digestive juices flow-ing. Lift big, eat big, rest big, growbig. If you want a seat at the BigMan table you need to get serious– otherwise you’re just pretend playacting and wasting everyone’s time.

Iron Man,

What’s your opinion of theAtkins’ Diet? I know some peoplewho swear by it and others whoswear it’s a health hazard. Whatis your opinion?

John J., Athens

This ain’t nothing new. Back in thedays of Arnold, Franco, Robbie andDraper, the boys used to maximize‘definition’ by going on the Fish &Water diet for the last month lead-ing up to the competition. Just likeit sounds, the Fish & Water dietwas exactly that: six times a dayyou ate fish – and nothing else. Youcould eat as much fish as you couldstand and drink all the water youwanted. Whoopee! As the compe-tition drew closer the water wouldbecome distilled water. The poorerbodybuilders lived on water-packedtuna out of the can and the moreaffluent bodybuilders would dine onmore expensive fish like halibut,cod, flounder and red snapper. Tomake a fanatical diet more fanati-cal, oily fish like salmon, catfish andbass were eschewed in favor of‘low fat fish.’ This ketogenic ap-proach was crazed back then butat least the boys avoided the artery-clogging saturated fat that Atkinsso easily embraces. In the oldendays a lot of the bodybuilders wouldgo nuts adhering to this regimen

Want muscles a whole hell of a lot bigger than you havecurrently? Get a whole hell of a lot stronger than you arecurrently! It really is that simple.

IRON VIC SPEAKS!


and more than one would go crazya week out from the competitionand stuff their faces in a donut bingeand go into a mild form of diabeticshock. The Atkins diet is insane:how can eating loads of saturatedfat be considered otherwise? TheAtkins diet is so one-dimensionaland wrought with danger that it isamazing that a class-action lawsuithasn’t (yet) been filed by artery-clogged heart-attack-waiting-to-happen adherents. Human natureis such that when someone tellsyou that eating gobs of saturatedfat is okay and not harmful we sus-pend all rational thought. We wantto believe that the Atkins diet, orthe ice cream diet or the cabbagesoup diet and all the other whackyfad diets are okay despite what logicand science and common sense tellus. Step back and take a cold hardlook: how could the consumption ofunlimited amounts of saturated fatfor a prolonged period of time notbe harmful? Balance and precisionare the keys to successful long-term nutrition. Consuming copiousamounts of fibrous vegetables willact as internal rotor-rooter and helpkeep the guts clean of sludge. Onewell known Olympia level body-builder lived on protein exclusivelyfor years and years and ended uphaving to have many feet of his in-testines surgically removed on ac-count of the bile accumulation thatate though his guts like carbonicacid. The Parrillo prescription of alean protein serving combined witha fiberous carb and a starchy carbportion provides something thatAtkins’ can never deliver: healthand sanity!

Mr. Iron Steele,

I am an intermediate level body-builder who recently got in analtercation in a local pub with ashort fat guy who looked desper-ately out of shape. To make along story short, despite havinga 300-pound bench press andbeing able to run for a solid houron the treadmill without stopping,this fat jerk beat the hell out ofme inside 10-seconds – what’sup with that? I feel as if all mytraining has been a waste andmy girlfriend left me. She says itwas unrelated but I think it’s be-cause of me losing this fight. Anysuggestions?

Embarrassed in NYC

This is so typical. Guys with bigmuscles think that somehow theymagically have been given the abil-ity to fight; I wish I had a nickel forevery bodybuilder or powerlifterI’ve seen destroyed in a bar fightby some guy who looks like PeeWee Herman but fights like a bag-ful of wildcats. Just as you wouldnever expect a guy who’s neverweight trained to be able to walkinto the gym and bench 300 (thoughthere are a few of them out there)how can you expect a person withno background in fighting to per-form like Mike Tyson with no prac-tice or experience? Fighting is alearned skill just as lifting heavyweights is a learned skill and whileyou might have the athletic at-tributes of a good fighter, i.e.,strength and endurance, attributesare a hell of a lot different than skill.Once you have the skills, fighters

seek to improve their athletic at-tributes because being stronger andpossessing better endurance willmake them better fighters – how-ever that is assuming that alreadyhave basic fighting skills. For astrong guy with no skills to win afight requires he either connectwith a haymaker KO punch to avital spot or he grab and squeezethe opponent in such a way that itcauses a submission or wrenchesa limb. A skilled fighter can fairlyeasily avoid getting hit in a vitalspot. Besides strength and handspeed are two entirely differentthings. Most untrained strong menthrow a punch that is slow as mo-lasses in January and is easilyavoided by the heightened reflexesof the trained fighter. For everysubmission hold there exists acounter; a way to neutralize thehold. Again, someone trained insubmissions can usually counter theclumsy efforts of the untrainedmuscleman to strangle or throw onan arm bar. You probably got hitwith a really fast punch that dazedyou slightly and then got swarmedby a fighter that knows how tooverwhelm an untrained opponent.I would advise you take a martialarts class. Judo or jujitsu is the mostimmediately applicable for streetuse. A boxing class would round outyour skills. Just as you had to trainto obtain a 300-pound bench press,so also must you train to develop agood set of self-defense skills.Once you have those basic skills,combined with your formidable ath-letic attributes, you’ll be formidable.Until then, steer clear of the dustups.

IRON VIC SPEAKS!

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