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A BODYBUILDERIS BORN

what makes you a bodybuilder?

IRON VIC SPEAKS!squats aren't stupid – you are!

BY JOHN PARRILLObeware the claims of

herbal fat–burners

THE PARRILLO PRINCINPLEShow to build lower lats

MUSCLE MEETS MEDICINE

will stress kill my gains?

SETH DRAKEbodybuilding protégé

Staff

PublisherJohn Parrillo

Editor At LargeMarty Gallagher

Design DirectorMarcus McCuiston

ContributingWritersJohn ParrilloMarty GallagherRon HarrisJeremy GirmannDuke NukemIron Vic Steele

Contributing PhotographersMichael CadotteJohn ParrilloDominique ParrilloMarcus McCuiston

John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2015 by John Parrillo. All Rights Reserved. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected]

SETH DRAKE MUSCLE MEETS MEDICINE

A BODYBUILDER IS BORN

IRON VIC SPEAKS

THE PARRILLO PRINCIPLES

BY JOHN PARRILLO

TIPS AND TIDBITS OF THE MONTH

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There is a reason that Parrillo Performance Products and

Parrillo nutritional strategies and training strategies have been on the forefront of bodybuilding for forty years: it all comes down to one word, results! Ultimately, the reason the ranks of Parrillo product users keeps replenishing is that the products are potent and the training and nutritional strategies proven effective. Each succeeding generation has discovered Parrillo and periodically we like to spotlight some sensational up-and-comers. One young bodybuilder that really got our attention is 19-year old Seth Drake. Young Seth has always been athletic and like the rest

seth drake bodybuilding protégé

www.parrilloperformance.com

By Marty Gallagher

of male humanity was inspired by the physique and swagger of Schwarzenegger in movies such as Predator and Commando. It was cool and ironic that recently Seth got to show the Terminator his muscles at the Arnold Classic. When Arnold walked by the booth where Seth was working, he stopped and commented with great enthusiasm as Seth posed for Arnold. As Arnold watched, Seth posed with such ferocity and intensity it appeared as if his traps might explode through his skin. So how does a 19-year old get so good so fast? The best way to start is very young and with good genetics.

Seth Drake is 5’7” weighs 200-pounds and competes in the NPC as a natural bodybuilder. “I was born, raised and have lived in Troy, Ohio my whole life. I first got into serious training at end of my junior year of high school. Working out runs in my family; I would train with my uncle and as it turns out, I’d been blessed with really good genetics.” Because he had been a lifelong athlete before beginning bodybuilding, Seth had a low body fat percentile and great endurance. He also had tenacity and a strong competitive streak. “I started off as a little kid racing motocross. I raced from the age of 4 until age 9. I played all the little league sports, baseball, basketball and football and in junior high school I ran track. I was a sprinter and long jumper.” Now this is where young Drake’s story becomes a bit odd. Somehow, for some reason, young Seth became involved in bull riding. That’s right,

he became a participant in arguably the most crazed and dangerous of all organized sports, brahma bull riding – in Ohio! “In high school things changed. I gave up all other team sports and took up bull riding in the summer before my freshman year of high school.” At age 15, and for the next two years, Seth Drake was a bull-riding professional. “I rode in the SEBRA (Southern Extreme Bull Riders Association) pro rodeo circuit.” Now this says a lot about this young man’s unique character and attitude. Bull riding is not volleyball and they don’t give participation trophies on the pro circuit; Seth got bounced around more than a tennis ball at the Wimbledon finale; ironically (or predictably) the beating this resilient youngster absorbed riding bulls got him into bodybuilding.

His list of bull riding-related injuries is just short of incredible: broken right and left wrists; complete fracture of radius and ulna on the left arm that required surgical repair, including two titanium plates and nine screws. He also had complete fracture of his right clavicle that required surgical repair. He added another titanium plate and five more screws. In addition, Seth broke ribs, bruised his kidneys and fractured his L2 and L3 vertebrae. To complete this list of horrors, he broke his nose, fractured his right ankle and suffered no less than eight concussions. Good Lord! It might have been easier to get him to list body parts not broken and he likely could have gotten by with fewer injuries had he just been dropped out of a helicopter from 1,000 feet. Needless to say, coming out on the other side of his rodeo days gave him a pain tolerance that makes training for bodybuilding and pushing into the ‘pain zone’ laughable by comparison. “I gave up bull riding in the spring of my junior year of high school.

I was 17 and I actually got into bodybuilding for the first time to help repair all the damage I had done to my body riding bulls.” As happens with many athletes, rehab acted as an introduction to serious bodybuilding. When an injured athlete sees the dramatic results that can be obtained from weight training, they get enthused, fired up and want more. “I have an extremely high pain tolerance from all my bull riding. This allows me to be able to train far past failure and at an extremely intense level – which is one of the reasons why I fell in love with the Parrillo approach towards both weight training and cardio.”

After all of this, the bull riding, the rash of broken bones, the shattered body, Seth was still only a senior in high school. “After recovering and after a year of solid bodybuilding-style weight training, I decided to run spring track in my senior year.” He threw the shot put and

excelled in the 100-meter dash. Seth was on the 4×100 meter relay team. Seth’s bodybuilding progress occurred with such rapidity that he began to entertain serious ideas about competing again – not in bull riding, in bodybuilding. He began researching local bodybuilding competitions, selected one and began training in earnest. He found a mentor when he decided he needed some professional help putting together a posing routine. “I really took to the whole bodybuilding lifestyle: the disciplined eating, the intense cardio and intense weight training; I felt like this, bodybuilding, was truly what I was born to do. I was told I had great bodybuilding genetics and my work ethic and my athletic background all seemed to combine in the best way.” Young Seth had the great fortune to cross paths with a bodybuilding mentor: Scott Canatsey. Scott is familiar to readers of the Parrillo Performance Press; cover man, topflight

BODYBUILDING PROTÉGÉ

“I have an extremely high pain tolerance from all my bull riding. This allows me to be able to train far past failure and at an extremely intense level."

“I have been training using the Parrillo methods and using Parrillo supplements for nine months. I have added 25-pounds of muscle while lowering my body fat percentile.”


seth drake john parrillo’s performance press

bodybuilder, longtime Parrillo system user, and now the Head Trainer at Parrillo Headquarters. Seth could not have selected a better bodybuilding mentor. Initially Seth engaged Scott’s services to help him develop a posing routine. In very short order Scott began advising Seth on all aspects of the art and science that make up competitive bodybuilding.

“Scott Canatsey ended up taking over all of my bodybuilding coaching. He advised me on every aspect and nuance of the bodybuilding preparation process and prepped me for my first contest.” On October 24th, 2015 Seth entered the NPC Monster Mash Natural Championships, held in Harrison, Ohio. “I was the youngest competitor at the show and was pleased to end up taking 5th place in men’s open class as a middleweight. At the same show I took 2nd in the junior bodybuilding class and

finished 3rd in the novice class.” This was an auspicious start to what promises to be a very long career and storied career in bodybuilding. Needless to say, his great showing in his first show fired him up to new levels. He could not wait to compete again and knew exactly what he needed to work on in order to improve his placing. “I plan on competing again later this year. My goal is to enter the Northern Natural USA competition in October of 2016. The following month I plan on entering the Kentucky Muscle Bodybuilding Championships, both are high-level NPC shows.” Just how fast he has progressed is a testament to his own drive, Scott’s critical and timely advice and the Parrillo methodology. “I have been training using the Parrillo methods and using Parrillo supplements for nine months. I have added 25-pounds of muscle while lowering my body fat percentile.” You cannot do much better than that.

His future in this sport is limitless if he decides to stick with it. Seth is a student of the sport. “I am always looking to expand my knowledge of the bodybuilding process, I want to evolve my training, improve my dieting, become better at nutritional supplementation, become a better poser and learn more about anatomy and physiology. I have learned so much from being around experts like John Parrillo, coach Scott Canatsey and Dr. Jeremy Girmann. We gather together to train at the Parrillo Performance Training Center.” Scott Canatsey was, and remains, extremely excited about Seth’s potential. “Seth is the most gifted athlete I have encountered in my 25 years as a trainer/coach. He has a terrific work ethic. He is a hard worker loaded with determination. Seth has mental toughness, a mental acuity rarely seen in a young man his age. He is tough as nails! Seth smiles at the prospect of training until vomiting.

That is no exaggeration. His physical prowess, athleticism and structure, give him a distinct advantage over men his age and over most men in the bodybuilding game.”

Dave Lieberman is a retired professional bodybuilder and a show promoter. Scott recalled, “Dave saw Seth compete and compared him to a young Arnold.” At this major NPC show, Dave was the MC and announced (as Mr. Drake walked onstage) that, “Seth is the future of Bodybuilding.” Scott continued, “We all expect great things from the ‘Iron Cowboy.’” Since Seth began working with Scott, he has added an astounding 25 pounds of lean muscle mass. Asked how he elicited such outstanding progress so quickly, Scott related that Seth was so dedicated that progress came easy. Scott got Seth’s nutrition squared up and introduced him to the Parrillo nutritional approach. “His discipline made it easy for him to stick to the strictness I require.” Scott related that Seth is all business when it comes to bodybuilding. “He eats like it was his job – like clockwork – whatever foods need to be eaten – he eats them, no questions asked. He eats upwards of 10,000 calories per day and can do so consistently.” Seth, as one might expect from a pro bull rider, works hard in the weight room. “He trains like an animal,” Scott verifying what we expected. “I have to force him to stop an extended set to keep him from injuring himself.” Scott offered up a final thought on the young man with all the promise. “He is a student of bodybuilding and is learning the science of bodybuilding, in a very formal sense. I know it sounds clichéd but the sky is the limit for this young guy.”

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“Parrillo Performance products are superb: the purest quality, the best taste. High-powered Parrillo supplements were the missing piece of the puzzle needed for me to take my physique to the next level. Parrillo Products are incredible. I’ll never use any supplement other than Parrillo.”

TRAINING SPLIT

Sunday chest Monday glutes, hamstringsTuesday shoulders Wednesday rest Thursday arms Friday back Saturday quads

“Training under Scott and John Parrillo is intense beyond belief. I train every Sunday at the Performance Center. The gym equipment is state-of-the-art and the Parrillo Performance center is the most unique facility I’ve ever trained at. John Parrillo stresses the concept of building one’s mental acuity; we need to continually go past the limit in order to build muscle. I am a huge fan of the fascia stretching and posing that is done between sets. This approach, pump/stretch/pose, has really allowed me to push far beyond all my previous limits. I have completely changed my body’s shape and look using Parrillo training and nutritional strategies.”

“I really took to the whole bodybuilding lifestyle: the disciplined eating, the intense cardio and intense weight training; I felt like this, bodybuilding, was truly what I was born to do."

When Arnold walked by the booth where Seth was working, he stopped and commented with great enthusiasm as Seth posed.


This month’s column will be based on a question from

Performance Press reader, Alex:

“Will stress kill my gains?”

Stress equals elevation of cortisol, which equals less muscle, more fat, and potential for getting sick, right? Not necessarily. First, we should recognize that there are different forms of stress. Mental stress might be experienced when taking an exam or working on a difficult project at the office (or writing a column for a bodybuilding magazine…). Physical stress would be experienced during a long day of yard work or during an intense workout. Psychological/emotional stress could be experienced when a boss gets upset, relationship troubles are experienced, or when a loved one becomes ill.

Despite the form, there are two factors that determine whether stressors benefit or harm us: duration and perception of the stress.

Let’s consider duration.We are wired to be fearful and vigilant creatures, and historically, this served us well. It allowed for our survival. Imagine venturing through a forest before the age of cities and suburbs. We had to be ever watchful of our surroundings, looking and listening for potential

muscle meets medicine

MEETS

By Dr. Jeremy Girmann

will stress kill my gains

Will stress kill my gains?

predators. Occasionally we would come across a bear, or leopard, or something else with mouth full of sharp teeth…

This encounter was likely to invoke fear, and for good reason. Our limbic system, a primitive brain center, would ignite a fight or flight

response that would prepare the mind and body to get the heck away from the imminent danger.

Let’s consider another example. When we exercise, we subject our bodies to physical stress. Muscle tissue is traumatized, lactic acid accumulates, cortisol rises, and

inflammation sets in.

None of this sounds particularly healthy. An important thing to note about these scenarios, however, is that the stress is short-lived. Once we were far enough away from the predator in the woods (assuming that we were successful in our escape), the stress response would lessen and we would resume life as usual. Likewise, we do

not exercise for 10 hours at a time, but rather rest after a relatively short training session.

Acutely, our systems respond in a positive way to many stressors. Many cellular mechanisms are upregulated to encourage repair and fortification of our bodies and minds in order to make us more resilient in the face of future stress. Liken this to an army that is attacked. It is likely to respond by recruiting additional soldiers and arming itself with bigger guns.

Trouble arises when acute stress becomes chronic. Thankfully, most

of us no longer need to spend our days worrying about being attacked by a bear. Instead, however, the threat of acute danger has been replaced by more chronic stress, which we’re less adept at handling. Just as water can carve canyons as it drips slowly over rocks day after day, year after year, so can chronic stress erode our health (and our gains). In our modern, fast-paced society that demands ever more productivity, are we all we doomed? Hardly…or perhaps "hardy". Let me explain…

The second factor that determines whether stressors benefit or harm us is our perception of the stress. It has long been known that in the same environment, individuals are likely to experience different levels of stress because of the ways in which they perceive the potentially stressful situations. Dr. Suzanne Kobasa would describe this as one’s “hardiness”. In 1982 she published a seminal paper entitled Hardiness and health: A prospective study in which the “hardy personality” was described as possessing the three C’s: Control, Commitment, and Challenge. According to Kobasa, hardy people think of themselves as the managers of their environment rather than being subject to the “way that things are”. Also, she argued that hardy individuals are committed to face problems and pursue them with persistence until a solution is reached. Further, hardy people view change not as a threat, but as a challenge.

In her study, Kobasa found that hardy people seldom experienced illness when compared to non-hardy individuals. This demonstrated that our psychological state and perception of our experiences has a very real and meaningful effect on our health and wellbeing.

Be not afraid of potentially stressful

situations. Instead, attempt to limit the unnecessary things in life that might create chronic stress. Even more, seek to change your perspective. Know that at times when we are challenged, we are presented with an opportunity to strengthen ourselves – physically, mentally, emotionally, and spiritually. One of my favorite quotes is by Martin Luther King Jr.: “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

*Side note: The inflammation and tissue microtrauma that occurs from the physical stress of exercise is in fact so central to the process that attempting to mitigate theses by taking anti-inflammatory medications (NSAIDS) or lots of antioxidant supplements around the time of a workout has been shown to thwart the beneficial physiologic adaptations and muscular growth that we would otherwise experience.

For this reason, I will often take many of my supplements that contain antioxidants in the morning with breakfast if I plan to train later in the day.

Questions and topic suggestions may be

sent to:dr.girmann@

inertiahealthandfitness.comFollow Dr. Girmann on Instagram @JeremyGirmann

...seek to change your perspective. Know that at times when we are challenged, we are presented with an opportunity to strengthen ourselves – physically, mentally, emotionally, and spiritually.


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a bodybuilder is born what makes you a bodybuilder?

A

is

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uilder

ornBy Ron Harris Facebook: Ron Harris Writer

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Episode 111:What makes you a bodybuilder?

What makes someone a bodybuilder, as opposed to

someone who works out regularly? I often remark that there are literally millions and millions of men and women around the world who are dedicated to weight training and definitely put significant effort into it, but I would only consider a tiny percentage of them to be ‘bodybuilders.’ Bodybuilders truly are a breed apart.

When I say that, an immediate assumption is that because I competed for over two decades and that I work for a magazine that features IFBB and NPC competitors, that I define bodybuilders as strictly those who compete or who have competed in the past. Not so! That would be overly limiting and in my mind, inaccurate.

We can all have our own definition, but to me these are the attributes that differentiate bodybuilders and set us apart from the many others who weight train regularly.

Mind-muscle connection

There are legions of people who lift weights, but very few of them do so with the intention of feeling the muscles work. Most dudes on Monday night in your gym are mainly concerned with putting up as much weight as possible on the bench press. They aren’t trying to feel the pecs work or get a pump. They are merely ‘weight lifters,’ moving the weight from point A to point B by whatever means necessary. Often form goes out the window too, as they bounce the bar off their chests and have spotters

lot of guys with developed backs and legs. I’m not judging them at all. It’s their prerogative to train or not train whatever they like. But muscular legs and back in addition to everything else is what gives a physique the look of true power (even though bodybuilders generally do not train mainly for strength, ironically enough). That leads into the next differentiation.

Training in the growthrep ranges

Bodybuilders, ‘pure’ bodybuilders, don’t care about strength. Jay Cutler is a 4-time Mr. Olympia, and he has told me many times that even though he moved some very impressive weights over the years, he didn’t care at all how strong he was, and especially not in relation to others. Bodybuilders train to stimulate muscle growth, generally in the 8-12 rep range for upper body and 10-20 range for lower. They don’t ‘max out’ on the bench press, squat, or deadlift for 1-3 reps because very low reps only build strength, not size. Look at Olympic weightlifters. There are 140-pound men who can pick up 400 pounds and put it overhead in the blink of an eye, yet they have less actual muscle mass than any bodybuilder. If you’re a bodybuilder, a true bodybuilder, you don’t waste time doing low reps as it does not contribute toward achieving your goals of perfecting your physique.

Dedication to nutrition

I’ve said it many times - anybody can train. Training is fun! But when it comes to eating clean meals, 5-6 of them every day? And on top of that, downing a handful of pills with each meal and downing a couple shakes too? Now that’s work. That’s dedication and commitment. Very few people will take the time and make the effort to eat every

2-3 hours, every single day, and especially not quality foods like chicken breasts, lean red meat, eggs, fish, turkey, rice, sweet potatoes, oatmeal, and vegetables. It takes time to prepare all those meals, and it also costs money to eat this well. But it’s also the only way to fuel an exceptional physique. Eating like regular people do does not cut it. This is why I often get upset when average gym rats assume that anyone with a good physique must be on steroids. Sometimes they are, but in every case that person is eating far more often and far better than the idiots talking crap.

Keeping bodyfat under control

Arnold said way back in the groovy Seventies that if you couldn’t see your intercostals anymore, you were not a bodybuilder. This goes back to nutrition again. Anybody can eat fast food and snack on junk all day and night. And for most of us, it takes discipline to avoid the wrong foods. But we do it because we know food is fuel, and eating like crap will make you look like crap. If you

are carrying so much bodyfat that you can’t see your abs at all, or any muscle separation, you have a way to go before you’re a full-fledged bodybuilder.

It’s all about the physique

Bodybuilders are physique artists. A pure, true bodybuilder eats and trains to develop his or her physique to the best of their abilities. You don’t have to compete, but you should still be trying to develop the best physique you can. You strive for mass, proportion, and symmetry. Furthermore, you always view your physique as an unfinished work in progress. You can take pride in what you have built and accomplished, yet you always see room for improvement.

All this being said, I want to make it clear that I am not looking down on the rest of those who train but are not technically bodybuilders. I respect anyone who works hard in the gym, and it’s a very individual choice we all make whether we want

lift half the weight for them. If your sole purpose is moving weight, that makes perfect sense. A true bodybuilder would never train like this, as it goes against the entire goal of stimulating the target muscle.

Equal attention toall bodyparts

There is no shortage in the USA of buff guys. Go to any nightclub and you will see that a good amount of young guys shows some development in the arms, chest, and shoulders. Go to the beach and you’ll see a lot of them also work their abs. But you will not see a

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bodybuilders are a rare breed indeed, and I am proud to be part of this select group.

to focus on the physique, strength, or a combination of both. If someone only wants to develop a couple bodyparts, who the heck am I to say that’s wrong? But I did want to make a clear definition of what I believe makes a bodybuilder different from the rest of those who work out. We are a rare breed indeed, and I am proud to be part of this select group.


Forgotten Muscles: how to build Lower Lats

Go to any local or regional bodybuilding competition

and notice a common trait amongst the best bodybuilders: they have terrific upper lat development and very little in the way of lower lats. Most bodybuilders reading this are thinking, “Hey, I didn’t even know that there were such a thing as lower lats!” The upper lat is built by those most favored of all back exercises: chins, pull-ups, lat-pulldowns and resistance machines that mimic a chin or pull-up. The upper lats are stimulated when the arms are extended overhead and then pull a payload downward – or a torso upwards. The mysterious and lesser-known lower lats are stimulated when the extended arms pull a payload upward. This huge difference in biomechanics would be similar to how an incline bench press stimulates the upper pec to near exclusion while a decline bench press, done right, isolates the lower pecs exclusively. So it is with upper and lower lats, most lat exercises hit the upper lats and a select few isolate the lower lats. Payloads held low need to be pulled upward and into the torso to maximally stimulate the lower lats. The lower lats are powerful and respond best to heavy loads using pristine, perfect pulling techniques.

parrillo principles forgotten muscles: how to build lower lats

By Duke Nukem

Optimally the smart trainee has an even balance of upper and lower lat exercises regardless the back routine they are using. Most young bodybuilders are lower-lat deficient and would benefit greatly by working the lower lats in every back workout. The classical Parrillo workout prescription is always designed to bring up weak points. Symmetry is always the goal of the serious bodybuilder and to that end the serious bodybuilder needs to

ruthlessly identify their weak points and then devise a training strategy that “brings up” underdeveloped, undersized muscles. In order to bring up deficient lower lats, we need identify those specific exercises that successfully isolate the lower lats. When performing lower lat exercises, make sure to make the critically important mind/muscle connection. If successful in isolating and working the lower lats, they will come up in size and

strength very quickly. These muscles are so seldom used in our day-to-day life that if successful in isolating and stimulating the lower lats, these underused muscles make dramatic improvement in a very short period of time. A hard trainer can expect to see a marked increase in back size and back thickness with six short weeks of concentrated training.

Lower Lat pantheon of effective, isolating exercises

• The Yates 70-degree reverse-grip row: Popularized by six-time Mr. Olympia, Dorian “The Diesel” Yates, this exercise has several unique aspects. The grip is narrow and underhand and the torso is “locked” at a 70-degree angle (halfway between 45-degree and standing erect.) The bar is pulled to the lower abdomen and the elbows are pulled behind the torso on every rep. Avoid excessive heaving to commence each rep and use lifting straps. No rebounding at the bottom: touch the torso on every rep – no partial reps!

• The Parrillo seated row: John Parrillo is a master of muscle targeting and isolating and when asked to come up with a lower lat isolator, Parrillo offered an unusual technique. Sit at a seated cable device, use a narrow V-device handgrip and lean the torso back and lock it in place for the entire set. Most cable rowing is performed by first, leaning forward, then sitting erect rapidly in order to create momentum. Parrillo rows eliminate momentum. Lean back at the start of the set; this instantly throws the stress into the lower lats. Freeze the lean-back position throughout the duration of the set; pull low and into the belly button. Hold the completed, contracted position before lowering slowly. Sharp bodybuilders will note that

the Parrillo row is technically a seated row version of the “Dorian Row,” but was invented by Parrillo 20 years before Yates got the idea.

• T-Bar row: The fixed T-bar row with a chest pad is NOT a good lower lat developer: the chest pad locks in the angle and requires all the work be done by the upper lats. To avoid this, place one end of a barbell in the corner of two walls. Load plates on the other end, use a V-grip, straddle the bar facing the plates and pull every row rep so that the hands touch the lower stomach. Don’t jolt, jerk or rip the bar to start the rep; we want a smooth rep stroke with no bounce or heave. Pull with power, lower with control and feel the lower lat contract in real time. Without making the mind/muscle connection this exercise will not produce the expected results. Again, avoid the big mistake made by beginner bodybuilders: partial reps yield partial results.

• Dumbbell row: The dumbbell row becomes a fantastic low lat stimulator if done correctly. Unfortunately, most dumbbell rows devolve into some sort of weird version of a braced, one arm deadlift. Most trainees select a dumbbell way too heavy and then use heave and momentum to get the big bell moving. They pull it upward maybe 6-12 inches before it drops down of its own accord. This technique stresses erectors, not lower lats. Nowhere is the mind/muscle connection more important than on this exercise. Use a relatively light dumbbell and place a knee and the free hand on a sturdy exercise bench. Let the dumbbell hang down and stretch the back. Pull the dumbbell upward using a smooth application of power. Pull until the bell contacts the torso. Lower with control and relax the arm at the bottom. Feel the lower lat working in real time. Pull the elbow behind the torso on each and every rep.

Squeeze your rhomboids and lower lats in the contracted position.

Keep your back slightly arched.

T-BAR ROW


poundage to promote maximum muscle size. Twice a week back training is a good “default” strategy; use moderate reps combined with moderate poundage. Training the back three times a week favors higher reps and lighter weight. Maximum volume training three times per week is ideal when attempting to lean out maximally.

Once a week – Make sure back work and legwork are placed at opposite ends of the training week

Saturday

Deadlift • warm-ups 1x8, 1x5, 1x3 then a top

set of 5 reps

Yates Row• warm-ups 1x8, 1x5 then two sets

of 8 with static weight

Parrillo cable row• warm-ups 1x8, 1x5 then two sets

of 8 with static weight

Pull-up (or pull-downs)• four sets of 8-10 reps, increase

weight on each set

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• The deadlift: World record holding deadlifters all have incredible lower lat development. This is only true for deadlifters that use a “conventional” (narrow stance) deadlift style, as opposed to wide-stance sumo deadlift technique. Breaking a heavy conventional deadlift from the floor to the knees is predominately done with leg strength. When the deadlift bar reaches the lower knee (on its upward trajectory) the lower lats kick in, along with the spinal erectors; as the barbell approaches lockout, the upper lats and trapezius kick in to finish the rep. Heavy deadlifts, because of the sheer amount of poundage used, likely create the deepest of all low-lat muscle inroads. Wear straps and perfect the deadlift technique. The barbell should never lose contact with the shins, knees or thighs throughout the set. Sloppy deadlifts can result in catastrophic injury.

Frequency, sets, reps, splits and structure:

Once you are made aware of the various low lat exercises, understand the specifics of the different techniques, and understand the importance of making the mind/muscle connection, then it is time to create back workout routines. Frequency is a huge topic in the bodybuilding world – how many times per week should a bodybuilder train a muscle? From the 1950s up through the 1970s (Arnold and Franco’s day) elite bodybuilders would train every muscle on the human body three times a week. At his awesome peak, Schwarzenegger was performing 700 sets a week!! That is a lot of work and a lot of time in the gym. At the other extreme, Dorian Yates would perform less than 100 sets per week training each muscle once weekly. How

often you train a muscle depends on where you are and where you want to be. John Parrillo has a terrific strategy, “I think frequency, how often a muscle is trained each week, should be alternated and rotated. If a bodybuilder has been using a power bodybuilding approach in the off-season, training each muscle once a week, handling max poundage – why not shift to training muscles twice or even three times a week using less poundage and more volume?” Alternate muscle training frequencies periodically as this keeps the body off balance and progressing.

Three back routines that focus on lower lats:

Here are three back routines with three frequencies: once a week, twice a week or three times a week. In each routine back exercises that stress the lower lats are done first; in this way we attack the lower lats when our energy and mental acuity are at their highest. Give consideration to rotating training frequencies. Once per week training should be done power-bodybuilding style, utilizing low reps and big

Machine pull-downs• three sets of 10 reps, increasing

weight on each set

Twice a week Saturdaypower clean, Parrillo seated row, pull-downs, chins

Tuesday Dumbbell row, T-bar row, machine pull-pulldowns

Three times a week MondaySeated Parrillo Row, dumbbell row, machine pull-down

Wednesdaydeadlift, seated cable row, chins, machine rows

FridayYates Row, T-bar row, machine chin-grip pulldowns

Training notes: We wrote out a typical set/rep sequence in conjunction with the one day a week back training split in order to show you how topflight bodybuilders approach a training session. On heavy exercises such deadlifts, rows, Yates rows and power cleans, the strategy is to take 1-3 warm-ups sets; the stronger a man is the more warm-ups sets he needs. Once the warm-up sets are complete, perform 1-3 sets using “static” (non-moving) poundage. If you are doing Yates Rows you might go 95 pounds for an 8-rep warm-up set, then 135 for 5 reps (no sense wasting strength on a warm-up set) before tying into 155 for two (static) sets of 8. On the other back exercises, the upper lat movements, take a light warm-up, groove in the technique and add poundage on each subsequent set.

Lat Nutrition: Sounds crazy, doesn’t it? As in, “what does nutrition have to do with building lower lat??” Nutrition is critical if you intend on

seeing results. Here is the scenario: you come to the conclusion that you are lower-lat deficient and institute one of the lower-lat back programs we have discussed. The goal is to increase the size of the lower lats in a specialization situation; the problem is if you are not in a calorie-surplus state, regardless of how hard or how often you hit the back muscles, muscle-building results will be minimal. If you under-eat, no muscle growth will occur. The problem is that unless the bodybuilder supplements and augments with clean calories, primarily fat-free protein and low GI carbs, an unacceptable amount of body fat will be added. What are the best calorie-surplus supplements to consume in conjunction with a lower lat specialization program? We need excess calories to construct new muscle tissue. For supplemental clean calories put CapTri® at the top of the list: this powerhouse supplement contains 120 calories per tablespoon and these calories are impossible to end up stored as body fat. 50-50 Plus™ is a perfect post-workout replenishment and calorie additive; half-protein and half low GI carbs make this powdered supplement ideal for our purposes. Every serious bodybuilder uses Hi-Protein™ and Parrillo Optimized Whey™ protein copiously. You now know everything you need to isolate and build a set of lower lats that will set you apart from all the other top-heavy bodybuilders. Blast the lower lats, then douse them with Parrillo clean calories, fat-free protein and slow-release carbs. Settle in and do the work. Six weeks from now you can thank me.

TM

World record holding deadlifters all have incredible lower lat development. This is only true for deadlifters that use a “conventional” (narrow stance) deadlift style, as opposed to wide-stance sumo deadlift technique.


Fried Squash300 g. squash, cut into strips25 g. egg whiteschili powder and pepper to taste400 g. oatmeal, ground fine in blender1/3 cup water4 tbsp. CapTri®

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

of the monthTips & TidbitsTips & Tidbits

w

??? ?

FoodFoodof the month

Question &Answer

Question &Answer

SupplementSupplementof the month

Summer Squash

• While especially plentiful in the U.S. marketplace during the summer months, summer squash is actually available through the year

• an excellent source of manganese and a very good source of vitamin C. summer squash provides us with a great combination of conventional antioxidant nutrients

• Wash summer squash under cool running water and then cut off both ends. You can then proceed to cut it into the desired size and shape for the particular recipe

Nutritional Information for: Summer Squash, sliced, cooked, 1.00 cup (180g)Calories: 36Protein: 1.64gFat: 0.56gTotal Carbs: 7.76g

Fiber: 2.52gSodium: 1.80mgPhosphorous: 70.2mgCalcium: 48.6mg

Iron: .65mgVitamin A: 381.6 IUPotassium: 345.60mg

RecipeRecipeSpotlight

50/50 Plus Powder• Accelerates recovery after training• A perfect balance between protein

and carbs• Fat-free, sugar-free source of

“clean” nutrients

Parrillo Performance devised 50/50 Plus™, a post-workout “smart bomb” that provides a perfect blend of high BV protein and slow release carbohydrates – exactly what the body craves after the slaughterhouse of high intensity training. The result is a fabulous tasting drink in powder form that when mixed with water provides 20 grams of protein, 17 grams of carbs, and no fat or sugars per serving. 50/50 Plus™ comes in four delicious flavors: Vanilla, Chocolate, Orange Cream and the revolutionary 50/50 plus™ “milk” flavor. Milk-flavored 50/50 Plus™ powder allows you to recreate a perfect milk substitute with as much calcium but without the fat, lactose or sugar of real milk!

When you're pounding along an icy pavement or sweating through a gym workout, you try to remind yourself of the many health benefits of exercise. Between gasps, you can say that a healthy, fit lifestyle helps prevents obesity, a worldwide problem of increasing magnitude that has been linked to cardiovascular disease and diabetes. But here's one more -- exercise may decrease cancer incidence and slow the growth rate of tumors.

That's the conclusion of a mouse-based study published in Cell Metabolism by Line Pedersen, Pernille Hojman, and colleagues at the University of Copenhagen reporting that training mice regularly on a wheel (the mouse version of a treadmill) decreased the growth of multiple types of tumors, including skin, liver, and lung cancers. Furthermore, mice that exercised regularly had a smaller chance of developing cancer in the first place. The beneficial effects of running went beyond tumor formation and growth, extending to cancer-associated weight loss, a process termed cachexia that is seen in cancer patients. Mice that exercised regularly showed no signs of cancer-associated weight loss in the researchers' lung cancer mouse model.

The researchers say they identified several factors behind the anti-tumor effects of exercise. These anti-cancer effects are linked to the release of adrenaline (also called epinephrine), a hormone that is central to the "fight-or-flight" response. Adrenaline production is known to be stimulated by exercise. The researchers say that, the production of adrenaline results in a mobilization of immune cells, specifically one type of immune cell called a Natural Killer (NK) cell, to patrol the body. These NK cells are recruited to the site of the tumor by the protein IL-6, secreted by active muscles. The NK cells can then infiltrate the tumor, slowing or completely preventing its growth. Importantly, the researchers note that injecting the mice with either adrenaline or IL-6 without the exercise proved insufficient to inhibit cancer development, underlining the importance of the effects derived only from regular exercise in the mice.

Along with offering encouragement for joggers and lap swimmers everywhere, this research points to the use of NK cells as a potential therapeutic strategy for multiple tumors.

American Society for Cell Biology (ASCB). "Run for your life: Exercise protects against cancer." ScienceDaily. ScienceDaily, 7 April 2016. <www.sciencedaily.com/releases/2016/04/160407121459.htm>.

Question: I’ve been dieting to lose body fat for 12 weeks now, and I seem to have reached a plateau. What should I do?

Answer: It sounds like you’ve been in a caloric-deficient state for too long. Your body has adjusted to that caloric level, and as a result, it stops burning body fat. When denied enough food, the body begins to feed on the protein in the muscles. Because muscle is the body’s most metabolically active tissue, depleting it interferes with your ability to burn calories. Plus, staying in a caloric-deficient state lowers your metabolic rate, making it harder for your body to burn fat. To break your plateau, move into a caloric-surplus state. This will help recharge your metabolism.

For a period of two to four weeks, gradually increase your calories – even to the point of gaining weight at the rate of a pound per week per 100 pounds of body weight. That way, you can increase your muscle, which in turn boosts your metabolism so you can burn fat much faster. Look at it this way: If you gain

News & DiscoveriesNews & DiscoveriesIn Fitness & Nutrition

Run for your life: Exercise protects against cancer

a pound a week for four weeks and lose a pound a week for four weeks, you’ll gain more mass and be much leaner than if you tried to lose first and gain later. So try to put on weight for several weeks. You will be amazed at how much bigger – and leaner – you will get. Depending on your sex, size, activity level, and present metabolic state, you should eat enough calories a day to gain at the desired rate.

Additionally, make sure you are increasing calories with the proper foods – foods that will help you construct new muscle and stay lean. Not all foods do this. The same number of calories from different foods has different effects on your body weight. This is very easy to prove. Just try replacing 1,000 calories of potatoes and brown rice with 1,000 calories of candy and ice cream in your diet, and see what happens to your body fat levels.

To read more visit our question and answer section of our website at www.parrilloperformance.com/category/questions-and-answers/

100 YEARS OLDand loving life!

100 YEARS OLDand loving life!

Dear Mr. Parrillo,

This is a Thank You note for enhancing my life as a centenarian.

For almost a year, I have enjoyed a daily chocolate 50/50 Plus™ cocktail with an increasing appetite. This has measurably added to my zest for participation in club, social, and municipal activities in Loveland, OH.

Once again thank you for enhancing my life and my enjoyment of it

Sincerely,

Kathryn L. Undercoffer

Thank you, Kathryn for inspiring us all!


Every time you open a magazine, log on to Internet

news, or run through your Facebook page, you get hit with the latest “fat-burner” product. Some of these products don’t even have a manufacturer listed on the label! Those supposedly made with unfamiliar-sounding herbs are among the most advertised.

But be careful: In late 2013, there were 45 cases of acute liver failure (ALF) in Hawaii, and 29 of those people reported taking an herbal dietary supplement marketed for weight reduction and “fat-burning” 60 days before they got sick. Of 8 initial cases, 2 patients needed urgent liver transplants, one died, and 5 eventually recovered. The manufacturer of the produce voluntarily recalled it after receiving a warning letter from the US Food and Drug Administration (FDA). But I trolled around the Internet and found it still being sold. (1)

Herbal medicines aren’t as strictly regulated as prescription medicines and proof on their safety and effectiveness is often non-existent. If you have allergies or are taking certain medications, you can suffer dangerous reactions from herbal supplements that contain substances not listed on the label. It’s difficult to know exactly what’s in the supplement you take or

by john parrillo beware the claims of herbal fat-burners

BEWARE THE CLAIMS OF HERBAL FAT-BURNERSBy John Parrillo

predict what, if any, effect it will have on you.

In a 2013 study published in BMC Medicine, Canadian researchers tested 44 herbal supplements sold by 12 companies. They found that nearly six out of 10 products contained plant species not listed on the label, and only two of the 12 companies submitted products without fillers, contaminants or cheaper herbs that substituted for the active ingredient. Other studies have found traces of heavy metals, insecticides and pesticides in herbal supplements. (2)

Regarding fat loss, there’s no magic supplement bullet that will burn off fat. Fat-burning starts with a solid foundation of nutrition (refer to the Parrillo Nutrition Program) and regular, consistent training (see the Parrillo Training Program). Once you’ve set both in motion, then you can add in supplements – to support your body’s ability to burn fat and control weight.

Here’s what I suggest:

Parrillo Advanced Lipotropics™

There has been one Parrillo Performance supplement proven time and time again over the last 25 years to support fat-burning: our Advanced Lipotropic Formula™. It

has always been our center-stage fat-burner, used by bodybuilders, weight trainers, exercisers, and athletes to get lean while preserving hard-earned muscle. Taken with each meal, this scientifically formulated supplement combines the following:

Biotin - a B-vitamin that makes enzymes required to metabolize fats and convert protein and fat into glucose for energy.

Choline – another B vitamin; it helps regulate fat build-up in the liver. Also, choline works to rid the body of toxins, poisons, and any drug residues. This is important because toxins can impede fat-burning.

Inositol – a B vitamin that stimulates the body’s production of lecithin, a lipid-based component in the body that transports fats from the liver to the cells for energy. Inositol is thus an important regulator of fat metabolism.

L-carnitine - a protein-like nutrient that assists the body in burning fat. Carnitine also stimulates the adrenal glands, which help the body in using its fat reserves as fuel.

Betaine - a nutrient that helps with muscle recovery.

Chromium picolinate – a mineral that helps move carbohydrates into your cells to be used for energy rather than stored as body fat) and stabilize blood sugar levels (to avoid low-energy periods).

Tyrosine

This nutrient is an amino acid in our Ultimate Amino Formula™. This amino is involved in the manufacturing of key hormones, including thyroid hormones (which regulate metabolism) and norepinephrine (NE). NE is one of

the key hormones in the body that stimulates thermogenesis and the breakdown of body fat. I feel that tyrosine is an important partner to other fat-burners.

If you take 2 or more Ultimate Amino Formula™ supplements with each meal (including snacks), you will harness the metabolic benefits of tyrosine.

Arginine

I have discussed the virtues of arginine before. This amino acid is one of two main ingredients in our Enhanced GH Formula™ (the other is lysine). Why is arginine a fat burner? Simple. It can stimulate “lipolysis” in fat cells, which means the cells yield up fat for fuel more readily. This was shown in a study in which athletes supplementing with arginine for only 4 weeks gained muscle mass and lost body fat without even changing their diets. (3)

Arginine is involved in protein synthesis, the detoxification of ammonia, and the conversion of glucose to produce energy. In addition to these physiological functions, arginine plays a role in the secretion of growth hormone (a muscle builder and fat burner; its involvement in the synthesis of creatine (a muscle builder); and its role in augmenting nitric oxide (NO). NO has direct relevance

to exercisers, bodybuilders, and athletes. Because it dilates your blood vessels, more blood flows through to your muscles. And blood carries oxygen and nutrients, indirectly leading to better muscle energy and growth.

Take a couple of capsules of our Enhanced GH Formula™ prior to working out. In addition, take two Ultimate Amino™ tablets, which also contain arginine with each meal for even more optimal results.

Captri®

CapTri® is our C8 medium-chain triglyceride (MCT) oil, a special type of fat that the body uses for energy because it is burned like a carbohydrate. MCTs are not stored as fat, unlike conventional fats. Both of these attributes make CapTri® effective in a low-carb diet, which works well for fat-burning. Also, MCTs consist of shorter (medium-length) chains as their chemical structure. This structure accounts for the ability of MCTs to stimulate metabolism and thermogenesis, two factors involved in burning fat.

Scientific studies have shown that when lipids like CapTri® are used in place of carbohydrates, body fat stores are lower. And fewer carbohydrates are converted into fat, even in the presence of insulin. Insulin is an anabolic hormone

which is released from the pancreas in response to an increase in blood glucose (sugar). Insulin causes cells to absorb glucose and amino acids, thereby stimulating growth. Unfortunately, insulin also causes fat cells to absorb glucose and fatty acids, stimulating fat storage. Fat storage enzymes are less active when lipids like CapTri® are added to the diet, even under conditions of insulin stimulation.

CapTri® is the most highly refined, ultrapurified MCT on the market. The formulation of CapTri® was specifically designed for people who want to be as lean as possible. CapTri® is available exclusively from Parrillo Performance. So if you’re looking for a good source of calories to provide energy while dieting, try CapTri®. For directions on proper usage follow directions on bottle or in CapTri® Manual that is included with every bottle.

Try all these supplements to turbo-charge your fat-burning. For information on diet and training, make sure you follow the recommendations in the Parrillo Nutrition Manual and the Parrillo Training Manual – and you’ll turn into a lean, ripped, sculpted machine in no time.

References

1. Wong. L. 2015. Cases of liver failure linked to “fat-burning” supplement. Journal of Family Practice 64: 519.

2. Newmaster, S.G., et al. 2013. DNA barcoding detects contamination and substitution in North American herbal products. BMC Medicine 11: 222

3. Campbell, B.I., et al. 2004. The ergogenic potential of arginine. Journal of the International Society of Sports Nutrition 1: 35-38.

there’s no magic supplement bullet that will burn off fat. Fat-burning starts with a solid foundation of nutrition and regular, consistent training. Once you’ve set both in motion, then you can add in supplements

June 2016

23www.parrilloperformance.com June 2016

Vic Steele,

Long time fan – first time writer. I am a regional supervisor that has to drive all the time to various locations. I want to up my protein intake but don’t have the luxury of sitting in my office for more than an hour per day. I get my training in before work and train hard, hitting aerobics and lifting 4-5 times weekly. Parrillo Performance recommends way more protein than I am consuming. I might take in 100 grams a day in my three square meals (on a good day) and I need to take in 200 by Parrillo standards. My goal is to use supplements to add the extra protein needed – I don’t really want to eat any more regular food than I am already. My brainstorm was, why not stock up on protein products I could consume as I drive all over the state?

Ross, Macon

Why not indeed! I would have in the car the venerable Parrillo Protein Bar™ and the incredible Soft Chew bar™. Eating just one each per day of these powerhouse bars would be a terrific leap forward insofar as protein consumption.

check out these stats...

Protein on the go

All-Protein™ for milk loversLiver Amino Formula™ fights anaemiaUFC demigods dethronedSquats aren't stupid – you are!

Lateral raises overrated??

iron vic speaks

This exercise is effective for shaping and defining the teardrop muscle and the frontal thighs. Using strict form, bring your legs inward in an arc. The teardrop muscle is worked the hardest in the last few degrees of the arc—so at the top of the movement, lock out and squeeze tightly. Make the entire motion smooth and continuous without any rest. Never swing the weight upward. Keep the working muscles tight. Lower slowly to the starting position, using your opposing muscles. Leg extensions are also excellent for strengthening bad knees—as long as you squeeze very tight.

At the top in the fully contracted position, lock out and squeeze tightly.

Stay tight throughout the range of motion.

PERFORMANCE POINTS

With the Parrillo Training Manual™ you will learn specific exercises that have proven effective for some of the nation’s top competitive athletes. It will help you determine the optimum rep/set scheme you need to maximize muscular density, cardiovascular density and muscular endurance. The manual is designed to help you increase your mental acuity, perfect your form and intensify your workouts. It also contains individual chapters for each muscle group, featuring sample workouts used by John Parrillo with some of the top professional and amateur bodybuilders in the world. Each chapter has illustrated movements to show you the proper form for that particular exercise. The ParrilloTraining Manual™ also gives you information on the importance of aerobic training and how it can help improve your physique. In addition to this, there are chapters on fascial stretching, a revolutionary way to stretch your muscles for maximum growth and a chapter on proper posing. Including all of the mandatory poses for most bodybuilding organizations.

order today!

LEG EXTENSIONS

Protein Carbs Captri® Sugar calories Parrillo Protein Bar™ 20 g 30 3 3 230Parrillo Soft Chew Bar™ 21 g 16 fiber 2.5 1 130Totals 41 46 5.5 4 360

Just two bars a day add 41 grams of protein – bang! Done! I would also suggest purchasing a box of Parrillo Optimized Whey™ single-serving protein packets; carry a Tupperware shaker in the car and some bottled water and mix a serving or two at opportune times and drink the shake while tooling down the highway. Two shakes, one mid-morning and one mid-afternoon, provides 30+ grams per shake. Two shakes a day comes to 68 grams – add that to a couple of bars and you’ve just added 114 grams of high BV protein; and without having to eat another stomach-busting bite of regular food at any of your three food meals. There you go! There are a ton of bar and protein powder flavors to select from, so you never get bored. The Soft Chew™ bars are insanely delicious; the Parrillo Protein bar™ has 230 clean calories and a 60-40 balance of carbs to protein that makes it an ideal supplement to take after the morning workout.

Hello Sir!

Somebody told me you thought lateral raises were “overrated” – I have been doing them, in one form or another, for my entire bodybuilding career; I really like them and think

BY IRON VIC STEELE


iron vic speaks john parrillo’s performance press

they have been beneficial – though when you do a lot of shoulder exercises it is hard to figure out which one is actually working and which ones are not. Is there a way in which to do lateral raises that would make them effective? Is there a wrong way? How about machine lateral raises? I use lateral machines a lot. How about front lateral raises and bent-over rear lateral raises? Help me out – I like them and don’t want to ditch them.

Roy the lateral lover, Van Nuys

First off, never ever start off a shoulder workout doing lateral raises; this pre-fatigues delts and destroys pressing power. Always start off a shoulder session with overhead pressing, preferably dumbbells or barbells, and then shift to any machine pressing before finishing with lateral raises. Machine lateral raises are done last, always. There is a right way to do lateral raises and if you do them the right

way you’ll actually get something out of them: the trick is in doing them so strict that the delts do the work. The biggest mistake made doing lateral raises is to use way too heavy bells and then heaving the bells upward with a lot of body english to get them moving. The bodybuilder will start the movement by leaning forward then coming erect so fast that the two bells are flung upward. The bells then fall back down the instant the heave momentum is exhausted. There is zero deltoid stimulation heaving bells skyward and rebounding them out of the bottom to start the next rep.

Want to do them right? Take a light pair of dumbbells and lift them slowly, following a precise semi-circle upward before lowering them with real resistance. The bells need to be light enough that you lift them to shoulder height – arms parallel to the ground at the top of the rep – if you can’t lift the bells that high for

sets and reps of 8-12, then the bells are too heavy! Guys are apparently embarrassed to be seen struggling with a pair of 20s correctly; they’d rather be the dude throwing the 60s upward all of 8-inches and getting a better erector workout than shoulder workout. Try some seated lateral raises: these are the ultimate in strictness. Seated laterals force you to use the right technique. Shoot for eight rep sets using the “continuous tension” raising and lowering technique. Once you master seated laterals, transfer this degree of strictness and isolation to your standing lateral. Use the same technique for front and bent over lateral raises. Machine laterals are okay but do them last in every shoulder workout.

Sir,

What is the story on Parrillo All-Protein™? I notice it only comes in milk flavor? Don’t know too much about this particular supplement. I am a milk fan and love milk, whole milk, not that watery skim crap; but, like all serious bodybuilders, I had to stop the whole milk on account of the high lactose sugar and high fat. Fill me in.

Robert, Chicago

Many of us love milk, but alas, because of all the reasons you mention, we no longer have it in our dietary regimens. Parrillo was a teenage milk-swilling powerlifter and he too missed the moo-juice. By chance, Dominique and John were messing around in the PPP kitchen laboratory when they brainstormed the idea of a supplement that had the taste, texture and potency of whole milk - but minus all the bad stuff, the sugar and fat. What they devised was All-Protein™, which only comes in one flavor: milk flavor, because its intended purpose is to replicate milk. The trick is in getting

exactly the right amount of cold water mixed with exactly the right amount of All-Protein™ powder. Hit it right and you’ve got your whole milk again, magically minus the bad stuff. Try it; work with it and when you get it just right every glass of “milk” delivers 30-grams of pure protein with no fat or sugar – amazing stuff!

Happy Easter!

Wanted to let you know that my mother was diagnosed with iron deficiency anaemia a year ago and, as you might imagine, she was feeling weak and rundown and had zero energy. It got so bad she went to the doctor and had tests done. She eats like a bird and refuses to change her habits. But – I got her to take Parrillo Liver Formula™ tablets, three at a time five times daily and within three months she was back to normal. It is attributable to the beef liver tablets – I know this because she didn’t change anything else in her life.

Joan, Kennett

Anaemia occurs when the level of iron in red blood cells in your blood drops to lower than normal levels and stays there for a protracted period. Iron deficiency anaemia is the most common type of anaemia and it occurs when your body doesn’t have enough iron. This mineral is needed to make haemoglobin, a protein responsible for carrying oxygen to muscle and tissue. Iron deficiency is a huge problem amongst older people and especially women. I suspect there is also a link between iron deficiency and osteoporosis; anaemia and brittle bones seem to go hand in hand. Those suffering from anaemia need to enrich the blood and the heme iron contained in Parrillo Liver Amino Formula™ tablets is an ideal source for supplemental iron. Made from primo desiccated, defatted beef

liver, each tablet contains peptide-bonded amino acids and each tablet contains 1.5 grams of pure protein! I have said this repeatedly but it bears repeating: Arnold Schwarzenegger, at his awesome peak, religiously consumed 100 tabs of beef liver every day, seven days a week for months leading up to an Olympia competition. Franco, Robbie, Zane, Sergio and all the other great physiques of that era swore by beef liver. This supplement became decidedly unhip as the whole idea of a liver supplement turned people off; which was a shame because this an effective supplement and a real plateau-buster for stagnant bodybuilders. Beef liver never became un-hip at Parrillo Performance Products.

Vic,

What did you think of Rhonda Rousey and Shane McGregor both being upset recently? To me it seemed they were hyped beyond anything we’d ever seen before and both were upset by opponents that really weren’t

considered all that good. Holly and Nate were good if not great fighters but neither was given the slightest chance against overwhelming favorites.

Rip, Daytona Beach

Reminds me of something long-time Parrillo Product user Mark “The Hammer” Coleman (UFC hall of fame) once said to me, “No matter how unbeatable you are, no matter how many opponents you destroy, somewhere there is a fighter who will beat you stupid. There is no such thing as an unbeatable fighter.” Perfectly said. He told me something else on another occasion, when Royce Gracie made a comeback from retirement to fight then champ Matt Hughes. Hughes beat Royce stupid, mercilessly pounding the hapless, suddenly feeble looking and outclassed Gracie, a man once called, “unbeatable.” I asked for Mark’s take on the beat down. “Royce doesn’t understand that its not 1993 anymore.” I think both fighters (Rhonda, Shane) were catapulted

every glass of “milk” delivers 30-grams of pure protein with no fat or sugar – amazing stuff!

Liver Amino Formula™ tablets is an ideal source for supplemental iron...an effective supplement and a real plateau-buster for stagnant bodybuilders.

June 201626 1-800-344-3404

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

Vanilla, Chocolate, Strawberry, and PeachContest Cookie Mix™

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iron vic speaks

October 22nd – 23rd, 2016OR

a little too far a little too fast by the UFC star-making machinery in the quest to sell more pay-for-views and fill bigger arenas. The UFC has gotten really, really good at showcasing and hyping fighters. Having said that, I still follow the fights and love that the UFC has gotten traction. People of this era forget how screwed up martial arts were before the advent of the UFC. I remain a big fan.

Neanderthal Man,

I hate squats. I want to do leg presses and machine hack squats – plus leg extensions – I can build killer legs without squats – right? Squats are stupid and dangerous.

Bobby T. Brooklyn

Wrong. Without squats your legs will always be subpar. No matter how big you build your legs, no

matter how much you leg press, you could have built better legs and gone further by squatting. Frankly Bobby T., you don’t know squat about building legs and are just looking for some authority figure to tell you what you want to hear. I am sure if you ask enough “experts” one of them will confirm your prejudices and tell you that “squats are bad for the knees,” or “you could get a hernia,” or “leg presses are better than squats and safer.” But it’s all a lie. To prove it’s a lie, check out the leg development of the expert that is letting you off the hook. I would recommend you pull up the Tom Platz YouTube video of him squatting 23 ass-on-heel reps with 539. Hopefully Platz will inspire you as he shows how it’s done. Repent, Bobby T, see the error of your ways and start squatting in earnest. But somehow I doubt that is going to happen.

No matter how big you build your legs, no matter how much you leg press, you could have built better legs and gone further by squatting.

Delia BradyApril 2016 Feature Athlete

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Delia BradyApril 2016 Feature Athlete

Photo By Michael Cadotte

seth drake · 2018-08-01 · you buy read valuable information and view ... the best way to start...

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