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By: Marty Gallagher

4www.parrillo.com 1-800-344-3404 Performance Press / January 2004

Chastity Layne Slone is one of thefinest Figure competitors in thecountry and has turned a fledglingfitness facility in Troy, Ohio into aphysique renovation factory thatregularly transforms women fromfat into fit. She exemplifies the oldsaying that mixing beauty withbrawn makes for a powerful com-bination. Chastity is first and fore-most an athlete: a star athlete as ateen, she won a collage scholar-ship as a basketball player andplayed in two Division II nationalchampionship games. Chastity took4th place at the NPC National Fig-ure championships in 2003 and in-tends on getting back into thecompetitive mix this coming year.“I would like to win my pro card in2004 and I plan on competing thissummer.” Her other athletic ex-ploits include a regional win at theMs. Galaxy competition in 2001and a second place finish at thenational Galaxy championships.She could have won but slipped onthe obstacle course portion of thecompetition and settled for secondoverall. After the Galaxy, she be-gan looking around for new com-petitive venues and decided to trya relatively new sport: Figure Com-petition. She has done extremelywell, particularly when you takeinto account that simultaneouslyshe was getting a new business offthe ground. Within a year of tak-ing up this new sport she was mak-ing an impact at the national level.In athletics, as in other fields ofendeavor, cream always rises tothe top. Chastity gives credence tothe proposition that brains, drive anddetermination, as well as great ge-netics, make for a magical athleticcombination.

Chastity owns and runs a 4,000square foot facility called FitnessLayne Personal Training and

Massage Therapy. She has a staffof four and trains dozens of clientson a one-on-one basis. She ex-plained how the business hasgrown, “Over the past few yearsI’ve built up my personal trainingbusiness to a point that we’re bust-ing at the seams in our current fa-cility. It looks as if we’ll be goingahead with plans for expansion in2004. My husband Jason is an ex-cavator and we own the buildingthat houses our training facility.Right now we’re working on thefinancing to expand to 8,000 squarefeet; hopefully by the end ofspring.” Fitness Layne PersonalTraining is also proud to announcethat they now have overnightaccomodations for out of townguests. For more information,visit their website atwww.fitnesslayne.com.

Training is done on a one-on-onebasis by herself or one of her staffof personal trainers. All ofChastity’s clients are female and it’srequired that they schedule aheadof time to weight train, hit thecardio or have a consultation. Chas-tity explained how the limited sizeof the facility is problematic, “Weare ‘by appointment only’ sincecurrently we don’t have the roomfor members to drop in and train attheir leisure. Space and equipmentare at a premium and if we had adrop in policy we’d be tripping overeach other.” Chastity feels expan-sion is logical and timely; her clientbase has grown exponentially overthe past few years. “Virtually all ofmy new business is a result ofworld of mouth recommendationsfrom existing clients.” The bestpossible advertising for a personaltrainer is a client who’s radicallyaltered their physique. Friends, fam-ily, business associates and acquain-tances ask, “Wow! What happened

to you! You look fantastic! How’dyou do it?” Results always speaklouder than words and those whofollow Chastity’s eating and train-ing guidelines make outstandingprogress. Mrs. Slone not only talksthe talk, she walks the walk.

“I train women exclusively, mostlyworking women juggling jobs, fam-ily responsibilities, husbands, job-related stress and all the rest.We’ve devised a system to getmaximum results for those forwhom time is precious.” Typicallyclients come in 2-3 times a weekfor a supervised one hour weighttraining session and finish with a 30-minute cardio session. “I stress thatwhile it’s important to work hard inthe gym under my direction, gainsdepend heavily on what occursoutside the gym: I sincerely believethat fitness success is 80% nutri-tion and 20% exercise. So while it’simportant the client work hard un-der my direct supervision, in someways that’s the easy part – the hardpart is exerting the discipline to pre-pare the right foods and eat themin the right quantities at the righttimes. If the client gets control oftheir eating, the exercise portion ofthe fitness equation usually fallsright into place.” Chastity is a bigbeliever in Parrillo training and nu-trition philosophies and advises cli-ents to eat multiple meals and usetargeted nutritional supplementa-tion.

“Quite often, when I interview anew client I discover they are ex-isting on 500 to 800 calories a day.They’re mystified that despitestarving themselves they’re unableto lose body weight. I never let anyclient eat less than 1,200 calories aday and usually more. Most often,after our initial consultation, the cli-ent is elated to discover that I want

JOHN PARRILLO�S PERFORMANCE PRESS

5 January 2004 / Performance Press 1-800-344-3404 www.parrillo.com

them to eat 2-3 times more thanthey are currently eating.”

Chastity inspires her female clientsby example. “From May throughAugust of 2003, I entered a FigureCompetition every single month.”Chastity ran down her marathonFigure campaign. “I competed atthe NPC Junior USA in April of2003. In June I traveled to Pitts-burgh for the big NPC show andthis was followed by the NPC Jun-ior Nationals in July. At the NPCnational figure championships inAugust of 2003 I placed 4th. It wasquite an ordeal.” Athletic prowessis second nature for Chastity. Shewas a starting guard on a team thatplayed in the Division II nationalchampionship game two years in arow. She entered the Galaxy com-petition a few years back and didextremely well in this unusual com-petition that combines a beauty pag-eant format with an obstacle courserun for time. Chastity then decidedto enter Fitness competitions and

took to the new athletic formatquite easily. “I enjoy Fitness andthough I am not a gymnast, I takegymnastics to this day.” She wasintroduced to Figure competition inabout this same time and decidedto put her Fitness ambitions on theback burner. “After competing in afew competitions, I felt I shouldconcentrate my energy on Figure.It seemed an easier pathway forme to win a pro card.” As far asfuture competitive plans, she plansto jump back into the competitivefray with both feet in 2004. “Rightnow, looking forward, my plan is towin a pro card in Figure. If not atthe Junior USA in May (the 1st

major competition of the competi-tive season) then perhaps at theJunior Nationals a month later.”Needless to say, her competitiveexploits have inspired her clients inthe best way: by example.After Chastity got the lay of thelandscape in Figure competition,she reshaped her body in order to

become competitive at the nationallevel. “I needed to make a bigchange when I shifted from Gal-axy-style competition to NPC-styleFigure competition; I had to getmuch leaner than I’d been for Gal-axy competitions.” It wasn’t allpeaches and cream, Chastity re-lated, “One problem I encounteredwas that in the process of becom-ing more muscular for Figure andFitness my upper body tended toget too small. My legs have a hardtime leaning out and I felt I was alittle disproportional. This necessi-tated that I work on my symmetry:I needed to build my back and myupper body while leaning out mylegs.” In the end she pulled it offand revamped and improved an al-ready spectacular physique. At 5-6 inches in height, Chastity com-petes at 138-pounds. Typically sheweight trains five days a week withsessions lasting between 40 and 60-minutes.

WEEKLY TRAININGSPLIT

Mondayback, triceps

Tuesdayhamstrings

Wednesdayoff

Thursdaychest, biceps

Fridayquads, shoulders

Saturdayback, triceps

Sundayoff



Cardio: Chastity will usually hit anintense 30-35 minute cardio ses-sions four times a week at the con-clusion of her weight workouts. “Iuse the recumbent bike and thetreadmill and I still play basketballin weekly ‘pick-up’ games playedat the church I belong to. Thesegames are quite intense and oftenI’m the only female on the floor.”

DAILY EATINGSCHEDULE

5:30 amegg whites (6), cream of wheatmixed with Parrillo Hi-Protein™powder, Essential Vitamin™Formula, Mineral Electrolyte™Formula, Joint Formula™,Evening Primrose Oil 1000™and 5 Liver Amino™ Tablets.

9:00 amParrillo Protein bar

11:00 amgrilled chicken (6-ounces), burritow/beans, broccoli, Essential Vita-min™ Formula, Mineral Electro-lyte™ Formula, and 5 LiverAmino™ Tablets.

2:00 pmParrillo Hi-Protein™ shake

4:00 pmturkey patty, steamed vegetable,sweet potato, Essential Vitamin™Formula, Mineral Electrolyte™Formula, Joint Formula™, EveningPrimrose Oil 1000™ and 5 LiverAmino™ Tablets.

7:00 pmgrilled beef, spinach, asparagus,rice

Chastity also utilizes the Max En-durance™ formula by taking 5 cap-

sules 30 minutes before each work-out. Also, during contest season,she takes Advanced Lipotropic™Formula and Enhanced GH™ For-mula 3 times daily.

“We follow the Parrillo nutritionalprogram at Fitness Layne. All myclients are required to carry a nu-tritional journal. We ask that theywrite down what kind of food theyeat, when they eat, rough portionsize and approximately how muchprotein, fat, carbohydrate they con-sume. I want them to learn aboutportion size, what it’s like to be dis-ciplined, what it’s like to be hungryand how important it is that theircalories are sufficient to support theamount of training we require.”

Chastity Slone is making a big im-pact on the lives of her clients. “Inaddition to the time they spend withus at the facility, I ask that clientsdo ‘homework.’ They always haveto be on top of their diet but thereare other things they can do at hometo accelerate the process. If, forexample, they visit me twice a weekI tell them, ‘I need you to get 2-3additional cardio sessions in beforewe meet again next week.’” Theclients rise to the challenges Chas-tity presents. “When a new clientarrives I ask them to share with me

what their goal is. I listen and thentell my client that what I envision ispossible to achieve. I have goals formy clients and I share these goalswith them. What is possible in boththe short and long term? I share myconviction that while goal attain-ment is critically important, often it’sharder to maintain once they’veachieved the goal. I try and com-municate to them that if fitness be-comes a lifestyle the whole processbecomes much easier.” A great be-liever in positive influences, Chas-tity believes that group dynamicscan help a person overcome a life-time of bad physical habits. “Bysurrounding yourself with otherpeople who are attempting to do thesame thing as you, an individual canbreak bad habits and replace thebad ones with good ones.” Chas-tity wanted to mention the four staffmembers that have made FitnessLayne such a tremendous place. “Iwant to thank Cameesa Cozatt,Shanda Stammen, Chris Logan andour amazing massage therapistDiane Hinkle.” Chastity Slonemakes the impossible possible forher clients and is a positive influ-ence on those she guides along thefitness pathway. If you are a bet-ting person, bank on her winningthat pro card in 2004

“We follow the Parrillo nutritional program at Fit-ness Layne. All my clients are required to carry anutritional journal. We ask that they write down whatkind of food they eat, when they eat, rough portionsize and approximately how much protein, fat, car-bohydrate they consume. I want them to learn aboutportion size, what it’s like to be disciplined, whatit’s like to be hungry and how important it is thattheir calories are sufficient to support the amountof training we require.”

CHASTITY SLONE

Cindy has so far lost a total of 57 poundsand 21 inches! She’s still going strong!

Before, Julie was over 30% body fat witha lean mass of 77 pounds. She has sincegone up to 90 pounds of lean mass after los-ing 9 pounds! She lost a total of 14.5% bodyfat.

Cameesa has gone from 225 pounds to 152pounds and now measures a body fat per-centage of 18%. She has since become apersonal trainer at Fitness Layne and is veryinspiring to her clients.

Pam has lost a total of 41 pounds and 26.5inches. She cut her amount of body fat al-most completely in half!

“Wait until you see this guy squat,he’s like a damn freight elevator.Strong as a gorilla!”

Randy was excited because his oldworkout partner John was going tojoin us today for legs. John hadtransferred to a University out inIllinois somewhere for his gradu-ate school, and only made it backto Boston for holidays. So the dayafter stuffing ourselves with turkey,which in turn had previously beenstuffed with stuffing, we gatheredto blast quads and hams. I felt theneed to exert some extra intensityto offset the two large hunks ofBoston cream pie I had been un-able to resist. Then there was thatice cream cake with the Oreos init. . .I think I blacked out aroundthe time that was cut and cameback to awareness nearly an hourlater with an awful bellyache. Ei-ther I had eaten too many desserts,or there was a writhing nest of vi-pers in my gut. Though I can’t sayfor sure, I am fairly certain reptileshad nothing to do with it.

Randy and John had trained forover a year in the B.R. era, or thedark ages Before Ron. Pompousas that sounds, and it probably is,Randy was making a lot of funda-mental mistakes in his training andeating before he came under mywing. One of these days I will haveto get that darn wing removed – it

does hide a lot of detail on that sidewhen I hit a rear double bicepspose. Anyway, John had apparentlybeen much stronger than Randy,especially on legs. Once I finallysaw him, I understood why. Johnwas built like a fireplug, and my firstthought was “Does Ed Coan knowabout this long-lost son of his?” Hewas about 5-6 and 210 pounds, notterribly lean but not sloppy either.A lot of that weight had to be in hisbones. His hips were quite wideand solid, exactly as wide in factas his shoulders. His wrists werethick and his hands were like mitts,making me self-conscious about myown slender, girlish wrists and smallhands. I couldn’t see his knees ashe was wearing loose Adidaspants, but they were most likelythick and clunky like his elbows.Yes, Randy was right. John lookedlike he was built for strength.

Randy had put on quite a bit ofmuscle since John’s last visit. Af-ter John and I were briefly intro-duced, they spent the next few min-utes with Randy telling him abouteach and every improvement hehad made, flexing variousbodyparts to demonstrate as he didso. It was almost like watching awoman show off her new haircolor, diamond ring, and designerhandbag to her friends, except thatthese were all things he had workedhis tail off for in the gym, not bought

at a store. Once all this had sub-sided, I mustered the troops.

“Okay, we start with squats.”

After chatting with him for a coupleminutes, I suspected that John’straining was definitely more gearedtoward pure strength, even thoughhe had never taken any interest incompetitive powerlifting. He hadbeen a lineman back in high schoolfootball despite his short stature,and had always enjoyed the thrillof becoming more and more pow-erful in the basic lifts. And he waspowerful. Luckily there were sev-eral squat racks all in a row in thegym, because taking plates on andoff for all three of us would havebeen tiresome. Randy worked withabout 225-275 for his work sets,while I was up around 405 for minethese days. We were all takingturns spotting each other, though Ididn’t feel comfortable spottingJohn. Randy and I were workingin the 8-12 range on our work sets,while John was doing 2-3 reps onhis. Once John got to five plates aside, Randy started getting fidgety.John was wearing a wide, thickleather powerlifting belt and had hisknees wrapped.

“Hey, can I use your belt and yourwraps for a set, John?” Randyasked. “I wanna try a little moreweight.” I just sat back and ob-



served for now. Randy stole aglance at me to see if I was scowl-ing in disapproval, but I kept a pokerface and said nothing. John had tohelp him with the wraps, as Randyhad never used any to my knowl-edge. John’s belt looked enormouson Randy’s small waist. I was re-minded of old men with their trou-sers pulled up to their chests.Randy had 275 on the bar momentsbefore, but now he had added a full45 to each side to bring the total to365. I knew Randy couldn’t squatthis weight and I thought he hadalready learned to use weights hecould handle, but obviously he wasfeeling wimpy around his friend andfelt the need to prove himself.

After a dramatic build-up with Johnyelling in his ear and slapping himon the back, Randy snarled and gotunder the bar. He had troublewalking it out from the rack, andthen couldn’t decide what to do withhis feet. We always squatted withour feet just outside of shoulderwidth, while John had been doingall his squats with a much widerstance. Randy suddenly spread hisfeet further apart in awkward littleshuffling side steps. This was justgetting uglier by the minute. Yet itwas like a train wreck, I couldn’tlook away. Randy started de-scending with a fairly upright torso,but right away he lurched forwardunder the strain of all that weight.He didn’t come near parallel, andneeded John to get under his arm-pits in order to stand back up andrack the weight.

“Awesome job, bro!” John con-gratulated him. Randy looked tome. I know he couldn’t have beenexpecting me to clap and cheer –

but I think he was.

“These wheels are gonna grownow!” he declared.

“I am afraid not, Randy.” I hatedto do this, because now John mighttake offense, but clearly Randywas confused and needed to beinformed.

“What you were attempting to dois squat in powerlifting style likeJohn does,” I explained. John wasa graduate student and no cave-man, so I wasn’t surprised to seehim listening attentively.

“If you want to move the mostweight possible, you would want totake a wide stance, and bend your


“Powerlifters set the bar further down, but we wantthe bar to go right across our traps, about fourinches below the bottom of your neck. You haveto stand pretty upright this way or else the barwould go rolling down your back”



A BODYBUILDER IS BORN

torso forward so that the glutes andlower back are in their most pow-erful leverage positions. You wouldalso wrap your knees tightly to giveyourself a little ‘spring’ out of thebottom of the rep. All that is greatfor becoming stronger, but not sogreat for a bodybuilder trying tocraft the best legs he is capable of.”

“The quads and hams don’t getworked in powerlifting style squatsanywhere near as hard as they dothe way we squat as bodybuilders.And your goal is to build a greatphysique, not to be the strongestman in town. So you are better offusing less weight and doing themin bodybuilding style.” I had a flashof inspiration. Rather than alien-ate John, why not get him into thediscussion? “What do you think,John?”

Pleased to be included, he mimedhis squatting form for us with nobar and then tried to imitate themore upright stance with a nar-rower foot stance. “Yeah, that allmakes sense. I really could careless about shaking my ass all oiledup for a crowd so they can admiremy legs,” he joked. “I’m all aboutputting up the weight.”

“Like they would want to see yourass shaking,” Randy quipped.

“On the subject of asses, squattinglike a powerlifter will eventuallydevelop the glutes to their maxi-mum size, which can throw off thelines and symmetry of a body-builder,” I added. “Trust me, Iknow. I used to squat more likeJohn and my butt got so huge itlooked like I was smuggling bowl-ing balls back there.”

“And Randy, you know how I feelabout depth. If you’re only goingto do half-reps, don’t bother squat-ting at all. I will overlook it thistime because I think if you wentdown with all that weight you maynever have got back up.” I strippedmy bar down to 135 so I could giveRandy a refresher course onceagain.

“Okay, this is how a bodybuildershould squat,” I began. “First isthe bar position. Powerlifters setthe bar further down, but we wantthe bar to go right across our traps,about four inches below the bot-tom of your neck. You have tostand pretty upright this way or elsethe bar would go rolling down yourback. Now we get under it andwalk it out.” I stepped back fromthe squat rack.

“Set your feet now, just outside ofshoulder width and with the toesangled away a little. You basicallyhave to experiment to find the ex-act foot position that feels right foryou. Now we descend.” I dippeddown, talking all the while. “It’slike sitting down on a low chair.You can go to parallel or even a bitbelow and then. . .” I drive backup to a standing position. “pushyour knees out so your butt comesup under you and the leveragemakes you use your legs.”

“What about the reps?” Randyasked. “Can’t bodybuilders evergo lower on reps?”

“Of course,” I replied. “The legsrespond to a variety of rep ranges.Tom Platz, the man with the bestlegs in history, would do anywherefrom five to fifty or even a hun-

dred reps in his squats at varioustimes. Using heavier weights andlower reps for planned cycles of afew weeks a couple times a yearis a great change of pace, and youwill come back stronger on yourhigher-rep work afterward. But Iinsist that you still have to squat inbodybuilding type of form and dofull reps no matter what. That’simportant to keep your legs devel-oping with the aesthetic proportionswe want.” John was smirking. Icould tell he thought bodybuildingwas an immensely vain undertak-ing – which it is in one aspect, tobe sure.

“So don’t worry that you can’t useas much weight as John, or me, oranyone else. As long as you aregradually adding weight to yoursquats and your form is good, thoselegs will keep growing like theyhave been.” We did a few moreexercises, and then John and Randytook off. I think they were plan-ning on getting lunch and then hit-ting the mall on the busiest shop-ping day of the year. Have fun inthat crazy crowd, I thought. I getclaustrophobic in crowds like thatand start thinking there isn’t enoughoxygen for all of us. Meanwhile Ihad to get in a solid forty-five min-utes of cardio to atone for the sinsof all those desserts the day before.And of course, there were manyturkey-based meals to come overthe next few days to get rid of theleftovers. I think green Jell-o withturkey bits is my favorite, althoughturkey tacos ain’t bad either. I onlypray that by Monday I won’t beanswering “gobble gobble” to any-thing I am asked.

By: John Parrillo


Two “heavy hitter” supplementsproven scientifically to enhancelean muscle when combined withan intense weight training programare whey protein and creatinemonohydrate. You may be takingone or the other, or you may beusing both. If you are using both,then you are harnessing the supple-ment synergy of this combination– and that means a potentiallygreater increase in muscle mass,according to recent research pub-lished in the International Jour-nal of Sports Nutrition and Ex-ercise Metabolism.

In this six-week study of 36weight-training men, those whotook whey protein and creatinedaily (in the amount of 1 gram ofeach per 2.2 pounds of bodyweight) increased their musclemass significantly, plus increasedtheir bench pressing strength. Con-trol groups who took whey alonehad some increase in mass but notas much as when creatine wasadded to the mix. Those who tooka pure carbohydrate placeboshowed very little gain. This studysuggests that part of your supple-ment program for gaining leaningmass and building strength shouldinvolve taking whey and creatine.Both have individual benefits, butappear to be synergistic whentaken in combo. (1)

How Whey Works

For background, whey is a compo-nent of milk that is separated frommilk to make cheese and otherdairy products. It is a chief ingre-dient of some protein powders and

drinks formulated specifically forathletes and exercisers. At ParrilloPerformance, we have an entireline of products formulated withwhey, including our OptimizedWhey™ Formula (100% whey pro-tein isolate), our Hi Protein™ Pow-der which is whey protein isolateand calcium caseinate and our 50-50 Plus™ Formula (formulatedwith whey protein isolate, calciumcaseinate, milk protein isolates, andmaltodextrin), to be used in con-junction with our Nutrition Pro-gram.

Whey protein is significantly highin the branch chain amino acid, leu-cine, and this is significant. Leucineplays an important role in proteinmetabolism and has a signalingfunction in the body – which basi-cally means that it stimulates pro-tein synthesis in skeletal muscle,although this function is not yet wellunderstood. Leucine has beenshown in research to trigger sig-nificant and preferential losses ofvisceral body fat. Located in thedeeper layers of the body under thesubcutaneous fat, visceral fat isoften the hardest fat to lose anddoesn’t respond well to dieting,particularly in women. This highleucine component may possibly beresponsible for the potential fat-burning effect observed with wheyprotein. (2)

Our whey protein supplements arealso high in the mineral calcium.Known best for its job as a bone-builder, calcium also controls fat-burning mechanisms in the body byturning on switches that activate fatmetabolism. (3)

Whey protein is also a proven re-covery nutrient. In one study ofathletes, supplementing with a wheyprotein drink immediately after ex-ercise and then one and two hourslater accelerated the rate of glyco-gen resynthesis. (4) This means,essentially, that you rebuild yourmuscle energy supplies much moreefficiently so that you can continueto work out more intensely – whichleads to greater gains. So the bot-tom line is that whey protein, withits certain constituent parts, natu-rally enhances anabolic processesin the body.

How CreatineMonohydrateWorks

Named after the Greek word forflesh (kreas), creatine was first dis-covered in meat in 1832. Creatineis produced naturally in the liver,kidneys, and pancreas — at a rateof about 2 grams a day — fromthe amino acids arginine, glycine,and methionine. Most of yourbody’s creatine is delivered to themuscles, heart, and other bodycells. Inside muscle cells, creatinehelps produce and circulate ad-enosine triphosphate (ATP), themolecular fuel that powers muscu-lar contractions. Supplementingwith creatine provides numerousbenefits. (5,6,7)

Creatine increases levels of a high-energy compound called creatinephosphate, which also allows morerapid production of ATP. The moreATP that is available to muscle cells,the longer, harder, and more pow-erfully you can work out. Thus,



creatine can indirectly help you losebody fat, since longer, more intenseworkouts help incinerate fat andbuild lean muscle. The moremuscle you have, the more efficientyour body is at using energy andburning fat.

Creatine helps your body manufac-ture contractile proteins withinmuscle fibers. When you buildmuscle through exercise, diet, andassistance from creatine, you’reessentially increasing the amount ofcontractile proteins in your musclefibers. This makes the muscle fi-bers expand in diameter, get stron-ger, and generate more force whenthey contract.

Creatine promotes muscular gainsin body mass, averaging up to 6pounds or more, usually within sev-eral weeks of use. Some of theweight gain experienced by creat-ine users is due partly to water.Creatine attracts water into themuscle cell, and this action inflatesmuscles so that they look fuller.Body composition testing of creat-ine users, however, has verified thatmuch of the weight gain is leanmuscle.

Creatine postpones exercise fa-tigue. Creatine depletion in musclecells is a major cause of fatigue. Inone study, researchers looked atcreatine levels in sprinters andfound that their muscle supply fellmarkedly according to the lengthof the sprints. After 100 meters,creatine levels dropped by 50 per-cent; after 200 meters, 59 percent;and after 400 meters, 90 percent.When creatine stores were fullydrained, complete fatigue set in.

Creatine improves the force andpower with which you train. Thishas been proven repeatedly in stud-ies of athletes who perform short-burst movements in their sports. Atthe Kingston University in theUnited Kingdom, researcherstested the effects of creatine onexercise performance in elite ath-letes. Athletes took 20 grams ofcreatine a day in divided doses forfive days; another group took a pla-cebo. The athletes engaged in threemaximal kayak ergometer tests.(The tests simulated the sport ofkayaking, which is very demand-ing, particularly on upper bodystrength.) Those taking the creat-ine were able to perform signifi-cantly more work than those tak-ing the placebo. The results of thisstudy indicate that creatine can helpyou sustain more powerful contrac-tions when working out. (8)

In another recent study, womenexercisers took 20 grams a day ofcreatine for four days, then fol-lowed a maintenance dose of 5grams a day for a total of 10weeks. Another group took a pla-cebo. Those women taking the cre-atine were able to complete morerepetitions with significantly higherpoundages than those taking theplacebo. (9)

The Whey CreatineBlast

Here’s how to take these twosupplements. To use creatine inyour supplement program I recom-mend taking four 5-gram doses aday for five to 10 days. This isknown as the “loading phase.”

From there, two to 5 gram dosesonce a day — about half a teaspoon— will keep your muscles saturatedwith enough extra creatine. Thisperiod is called the “maintenancephase.”

Then I recommend that you takecreatine with one of our whey pro-tein powders. Try this for severalweeks, but be sure to monitor andrecord your gains using ourBodyStat measuring system.

Diet is critical too. To supportmuscle growth, creatine works bestif you follow the Parrillo NutritionProgram, which supplies amplecalories from the proper categoriesof proteins and carbohydrates.

References

(1) Burke, D.G. 2001. The ef-fect of whey proteinsupplement with and with-out creatine monohydratecombined with resistancetraining on lean tissue massand muscle strength. In-ternational Journal ofSports Nutrition and Ex-ercise Metabolism 11:349-364.

(2) Ha, E., et al. 2003. Func-tional properties of whey,whey components, andessential amino acids:mechanisms underlyinghealth benefits for activepeople. Journal of Nutri-tional Biochemistry 14:251-258.



(3) Ha, E., et al. 2003. Func-tional properties of whey,whey components, andessential amino acids:mechanisms underlyinghealth benefits for activepeople. Journal of Nutri-tional Biochemistry 14:251-258.

(4) Van Hall, G., et al. 2000.The effect of freeglutamine and peptide in-gestion on the rate ofmuscle glycogen resynthe-sis in man. InternationalJournal of Sports Medi-cine 21: 25-30.

(5) Clarkson, P.M. 1996. Nu-trition for improved sportsperformance. SportsMedicine 6: 393-401.

(6) Andersen-Parrado, P.1997. High-intensity activ-ity + creatine supplemen-tation = muscle power.Better Nutrition, Novem-ber, 16-17.

(7) Volek, J.S., Kraemer,W.J., Bush, J.A., et al.1997. Creatine supplemen-tation enhances muscularperformance during high-intensity exercise. Jour-nal of the American Di-etetic Association 97: 765-770.

(8) McNaughton, L.R., et al.1998. The effects of cre-atine supplementation onhigh-intensity exercise per-formance in elite athletes.European Journal ofApplied Physiology 78:236-240.

(9) Vandenberghe, K., et al.1997. Long-term creatineintake is beneficial tomuscle performance dur-ing resistance training.Journal of AppliedPhysiology 83: 2055-1063.

We’re proud to announce that LydiaHaskell, our September 2003 cover girl,won in the medium height class in thewomen’s fitness division at the 2003 NPCNational Fitness Championships,elevating her to professional status!

THE WHEY AND CREATINE BLAST

LLLLLYDIA GETS HER PRYDIA GETS HER PRYDIA GETS HER PRYDIA GETS HER PRYDIA GETS HER PRO CARD!O CARD!O CARD!O CARD!O CARD!


To breathe, exercise, or performany type of activity, your body re-quires energy from food. In a se-ries of biochemical reactions, thenutrients from food are broken intoa form of chemical energy thatpowers your every move. Thisfood-to-fuel process is collectivelyknown as metabolism. Metabolismcreates the energy required forsustaining life.

Energy is produced in the cell, thesmallest component in your body.With the exception of the humanegg cell, cells can be seen only withthe help of a microscope. Thereare many different types of cells inthe body, and they come in allshapes and sizes.

One of the basic functions of a cellis to take nutrients and turn theminto forms that can be used by thebody for energy. Inside the cell isa structure called a mitochondrion,a site where all energy-producingreactions take place. Mitochondriaare often referred to as the “en-ergy factories” of cells.

Of interest to exercisers is themuscle cell, which is actually amuscle fiber. Muscles are madeup of hundreds of these tiny thread-like fibers. Muscle fibers, like allcells, run on a high-energy com-

pound known as “ATP” (adenos-ine triphosphate). This is a molecu-lar fuel that makes muscles con-tract, conducts nerve impulses, andpromotes other cellular energy pro-cesses. ATP is made naturally bymuscle cells from mixing oxygenwith the nutrients in the food youeat.

Energy from food comes from thebreakdown of carbohydrate, fat,and, to some extent, protein. Car-bohydrate is one of the mainsources of energy for exercise.During digestion, carbohydrate isbroken down into glucose, alsoknown as blood sugar. Glucose isstored in the muscles and liver asglycogen until your cells are readyto convert it into ATP.

During this conversion, stored gly-cogen is broken down back into glu-cose, then carried by your blood tothe exercising muscles to be me-tabolized for energy. Glycogen re-serves are limited and can be emp-tied if not replaced by dietary car-bohydrate. Some glucose circu-lates naturally in the blood, and thisis used for energy too.

The other major energy store inyour body is fat. In fact, it’s thelargest reservoir of stored energyon your body. Fats are stored pri-

marily as triglycerides in fat tissuesand muscles, but also as free fattyacids (FFAs) in the blood. It hasbeen estimated an average mancould cycle 2,000 miles if his storedbody fat were converted to mus-cular energy.

With so much fat packed away,why not burn it instead of glyco-gen? Fat is harder to break downthan glycogen is. To be metabo-lized, fat requires the presence ofoxygen — unlike glycogen, whichcan be burned with or without oxy-gen. Aerobics (which mean “withoxygen”) are important for helpingthe body burn fat.

At mild exercise intensities —below 50 percent of VO2 max —about half your total energy comesfrom stored carbohydrate (glyco-gen) and the other half comes fromfat. As intensity and duration in-crease, more carbohydrate and fatare used for fuel. After about anhour or more of very intense exer-cise, your glycogen stores get low,and your body starts drawing pri-marily on fat for energy.

The major fat sources used duringexercise are free fatty acids in theblood and “triglycerides,” a storageform of fat in the muscle and in fattissues. There’s such a low reserve



of blood-borne free fatty acids,however, that they must be replen-ished by the huge stores of triglyc-erides packed away in the body’sfat stores.

Getting these triglycerides out ofstorage is the job of several hor-mones. They are cortisol; the cat-echolamines, adrenaline(epinedrine) and norepinedrine; andgrowth hormone. The first to goto work is cortisol. It helps releasefatty acids into the blood so theycan be taken up by the cells andburned for energy. After 30 to 45minutes of exercise, levels of cor-tisol peak, then return to normal.At that point, other hormones takeover the cortisol’s job.

The hormones norepinephrine andepinephrine trigger the breakdownof triglycerides to fatty acids insidefat cells. Muscle triglycerides arealso broken down to produce fattyacids. The fatty acids cross thecell membrane to the blood and aretransported to muscle cells. There,they enter the mitochondria andundergo a series of complex reac-tions to produce energy through theoxygen energy system.

Growth hormone is released dur-ing and just after intense exercise.It mobilizes fat from storage andmakes more fat available for en-ergy. Growth hormone also pro-motes the transport of certain es-sential amino acids inside musclecells to stimulate muscle growth.For these reasons, growth hormoneis one of the most important hor-mones for exercisers because ofits powerful actions in fat-burningand muscle-building.

Is there a way to get the body totap into fat stores earlier — in otherwords, coax the body to start burn-ing fat faster? You bet. Some ex-amples include pre-breakfast aero-bics, an exercise routine that startswith weight training and ends withaerobics, and a diet that limits

starchy carbohydrates in theevening (these approaches are allcovered in John Parrillo’s manu-als).

Generally speaking, an increase inthe intensity of your aerobics is akey to fat-burning. Some remark-able things begin to happen at thelevel of the muscle cell as you be-come more aerobically fit. For

example:• Mitochondria increase in size andnumber. This means your cells arecapable of burning nutrients, includ-ing fat, more efficiently.

• Your muscle fibers develop agreater capacity to build up andstore fat-burning enzymes — spe-cial chemicals that encourage yourmuscle fibers to burn fat for energy.In short, your muscle fibers arenow capable of using up more fat.These changes can take place inthe first eight weeks of working out.

• Aerobic exercise increases yourVO2max (your aerobic capacity),and this in turn enhances the abilityof your muscles to better combustfat as fuel. At the cellular level,the breakdown of triglyceridesspeeds up, and they’re releasedfaster from fat cells. So the bettertrained you are aerobically, the bet-ter your body can burn fat. Highlyconditioned runners can draw asmuch as 75 percent of their fuelfrom fat even while running at about70 percent of their VO2max.

• With exercise, changes occur infat cells too. They actually shrink,resulting in a smaller fat cell. Butif you stop working out, fat cells getrapidly larger, something that canhappen fairly quickly.

There’s no doubt about it, yourbody is an amazing machine. Andyou’re the operator with the abilityto fine-tune it to perfection with theright kind of exercise and nutrition.

At mild exercise inten-sities – below 50 per-cent of VO2 max – abouthalf your total energycomes from stored car-bohydrate (glycogen)and the other halfcomes from fat. As in-tensity and duration in-crease, more carbohy-drate and fat are usedfor fuel. After about anhour or more of very in-tense exercise, yourglycogen stores getlow, and your bodystarts drawing primarilyon fat for energy.

TAKE IT TO THE MAX: BURN MORE FAT


Let’s face reality; we all say we’renot going to break bad over theHoliday season and then do just theopposite. During the ChristmasSeason all but a few super-dedi-cated individuals miss workouts,blow off well-constructed eatingschedules, drink lots of ChristmasCheer and by the time January 2nd

rolls around, we need to make someresolutions. Instead of rolling into2004 a complete physical mess,why not come to grips with reality:over the holidays things are off-kil-ter and out of the norm. I suggestyou consider an alternate trainingplan. One thing we know for cer-tain is the level of sheer activityincreases dramatically during theThanksgiving/Christmas seasonand wreaks havoc on thepreplanned, heavily-grooved exist-ence most fitness afficianados andbodybuilders thrive on during therest of the year. No one is suggest-ing you become a hermit Grinch andBah! Humbug! the seasonal fes-tivities. How can you avoid officeparties, ‘get togethers’ with friendsand relatives, shopping, shoppingand more shopping? Who could stay

on a strict bodybuilding eating andtraining schedule with all that go-ing on? All of which causes us tomiss scheduled bodybuilding mealsand feast on fast food while dash-ing from one event to another orfrom one shopping mall to another.

Nothing wreaks greater havoc ona precision nutrition program thaneating strange foods at strangetimes. Plus we tend to overeat andconsume massive amounts of calo-ries derived from saturated fat andsugar when we eat out. Let’s getreal; you can’t very well break outyour own plastic containers full ofchicken breasts, broccoli and yamsat mother’s Thanksgiving tablenow can you? (though one famousbodybuilder – who always referredto himself in the third person – re-portedly broke out his plastic con-tainers at the dinner table and re-putedly announced to the as-sembled thanksgiving family gath-ering, “No thanks Mom – Bobbyonly eats his own food – I’ve onlygot seven months until the Nation-als!”) We spend a lot of time inmalls and at festive gatherings over

the holidays and the most naturalthing in the world is to let your hairdown, have a couple of drinks andgorge yourself on whatever sweet,greasy, fatty food is laid out. Aftera month of festive wackiness youtake stock and all of a suddenyou’ve gained 15-pounds and haveto spend the first six weeks of theNew Year undoing what you did toyourself over the Holiday Season.Let’s break that pattern before itoccurs.

The Holiday season can derailprogress but it doesn’t have to hap-pen. By adopting a flexible, realis-tic, time-efficient approach to lift-ing, cardio and eating over theChristmas season you can keep theprogress ball rolling and set your-self up beautifully for 2004. Use myholiday training approach prior toChristmas and come January 2nd,2004 you’ll be in fantastic positionto begin training in earnest. Youwon’t have gone backwards and ifthis approach is done with real in-tensity you can actually improve toa significant degree. Here’s thedeal: limit training time to 20-30

By: John Parrillo



minutes per session. Train one bodypart per session and use Giant Setsin order to generate the maximumintensity in the minimum amount oftime. At Parrillo Performance weplace great emphasis on using highintensity weight training to open uphigh-threshold nerve pathways andincrease capillary density in muscletissue. Over time, this style of train-ing actually increases the numberof mitochondria – muscular blastsfurnaces that convert food into fuel– within the targeted muscle. Hereis how the training split lays out,

MondayChest:flat bench, incline DB, pec dec,push ups

Tuesday(alternate triceps with biceps)

Biceps:BB curl,bent dumbbell curls, ma-chine curl, concentration curls

Triceps:dips, noce breakers, pushdowns,kickbacks

WednesdayBack:deadlift, pulldown, t-bar row orseated row, bent over dumbbellrows

ThursdayShoulders:Behind neck press, lateral, dumbellraises, cable lateral raises, dumb-bell presses

FridayLegs:

squat, leg press, leg curl, leg ex-tensions, calf raises

Saturdayoff

Sundayoff

Do 3 to 5 giant sets per workout.Do 20 reps per excercise. Use aweight to go to failure on the 20threp, or if you have a spotter, use aweight you can get to 12 to 15 repson your own and have your spotterhelp you with the final 5 to 8 reps.Rest no more than 2 minutes be-tween sets.

This is a cardio-conditioning ap-proach to weight training and ac-

tually changes the composition ofthe muscle as Type IIa, fast-twitchoxidative-glycolytic replace TypeIIb pure fast twitch fibers as mito-chondria density improves. Moremitochondria condition the targetedmuscle to absorb more nutrients.This cardio-conditioning phase en-ables the body to effectively dis-tribute and utilize clean calories andsets you up perfectly for the switchback to a ‘standardized’ Parrillo-style lifting routine.

Abdominal muscles are done Gi-ant Set style on Tuesday and Fri-day. Hypothetical ab giant set:hanging frog kicks, lying leg raisesand decline sit-ups with a twistCardio sessions are done for 20-30 minutes 3-5 times a week. In

A Giant Set is three, four or five exercises strungtogether and done in a continual, non-stopfashion...If you train a small muscle like biceps, useexercises that target different potions of themuscle: upper bicep, lower, inner bicep head, outerbicep head, etc.

DON�T FALL APART OVER THE HOLIDAYS


keeping with the Giant Set philoso-phy, perform cardio for short, in-tense sessions of say 20-30 min-utes per session, pushing as fast asyou possibly can. We build cardiodensity through exercise intensity.Muscles directly involved in per-forming the cardio will also growadditional mitochondria. The moreof these tiny cellular blast furnaceseach muscle contains the more ef-ficient that particular muscle is atconverting food into fuel. Buildingmitochondria density is a fantasticbenefit of high intensity cardio andweight training.

TRAINING TIPS:

A Giant Set is three, four or fiveexercises strung together and donein a continual, non-stop fashion.Each successive set of the GiantSet hits a different portion of themuscle or hits a different muscleentirely. Even though it might be‘back’ day, each of the giant-setcomponent exercises could targeta different back muscle: erector,latissimus, teres, rhomboid, trape-zius, etc., If you train a small musclelike biceps, use exercises that tar-get different potions of the muscle:upper bicep, lower, inner bicephead, outer bicep head, etc., Exer-cises in a Giant Set are done oneafter another with no more rest thanit takes to move from one presetexercise station to the next until allthe sets of the Giant Set are com-pleted. Giant Sets have several im-portant advantages: Giant Sets aretime efficient, Giant Sets build spe-cific cardiovascular density andGiant Sets are the perfect prepa-ratory procedure for a serious massbuilding phase. Use of Giant Setsenables you to complete the maxi-

mum number of sets in the short-est possible time. Over time GiantSet-style training conditions the ath-lete and serves as a springboard forfuture phases. Use the time-effi-

cient GS training and after the holi-days follow it up with a mass build-ing program.

NUTRITION:

Disciplined eating has a way ofgetting tossed out the nearest win-dow when the Holiday Season setsin. One trick of the trade is to takethe edge off hunger by consuminga Parrillo bar – or two – or a pro-tein shake right before arriving atany Holiday bash where the foodmight tempt you to fall off thewagon and go hog wild. You wouldbe surprised how much easier it isto eat and drink in moderation whenyou are not hungry. Eat a bar, drinka protein shake or consume a 50-50 Plus drink right before you ar-rive at the destination. I assume that

every diligent Parrillo-style athletealready has sense enough to keepa box of bars and a canister of pro-tein powder in their office deskdrawer or file cabinet. Beforeheading to the office Christmasparty or over to Aunt Clarice’s forspiked egg nog, fill up first by con-suming some of our portablesupplements. That way when youget there you won’t be famishedand mindlessly start stuffing yourface with a gazillion calories; takethe edge off that hunger! Don’tforget to heavy up on the branch-chain amino acids after subjectingyourself to the intense brutality ofGiant Set training.

AHEAD OF THE CURVE IN-STEAD OF BEHIND THE 8-BALL:

Gee…wouldn’t it be great to startthe New Year in terrific physicalshape instead of starting it off 10-pounds overweight and placed in aposition of having to start all over?The approach I’ve outlined will al-low you to roll into the 2004 insplendid condition. Use Giant Sets,use short intense cardio sessionsand incorporate the preemptiveusage of Parrillo Products – sportnutrition bars, protein powder, HighProtein Low Carb pudding, 50-50Plus – to take the edge off hungerand keep you on the bodybuildingbandwagon. The use of this pro-gram will position you perfectly fora mass building program comeJanuary.

Oh, by the way, Happy Holidaysfrom myself and everyone here atParrillo Performance!

Disciplined eating has away of getting tossedout the nearest windowwhen the Holiday Sea-son sets in. One trick ofthe trade is to take theedge off hunger by con-suming a Parrillo bar –or two – or a proteinshake right before arriv-ing at any Holiday bashwhere the food mighttempt you to fall off thewagon and go hog wild.

DON�T FALL APART OVER THE HOLIDAYS

HOW TO…DO SCOTT CURLS THEWAY THEY’RE SUPPOSEDTO BE DONE

Larry Scott had a set of arms asgood as any in the history of body-building. I can hear the youngerreaders asking, “Who in the hell isLarry Scott?” Larry was a very av-erage guy, genetically speaking,who ruled the bodybuilding worldfor a time. The Great Scott cap-tured two consecutive Mr. Olym-pia titles way back in 1965 andagain in 1966. At his peak Larrystood about 5’5”, weighed 215 andhad the most balanced arms in thebusiness. Though modern body-builders would eventually exceedScott’s arm on sheer size, no oneyet has matched the symmetricalbalance he achieved between bi-ceps and triceps. When flexed,Larry’s biceps and triceps ap-peared equal in shape and size;Scott’s globular biceps were mir-rored by identically shaped tricepsof equal dimension. He possessedarms the likes of which renaissance

masters like Michelangelo wouldhave sculpted; perfectly propor-tional and balanced in every way.At the end of his career Larrypushed his body weight up to 220and his torso density made him looklike Lee Priest’s genetic grandfa-ther. Larry was innovative. A su-perb gymnast, Scott could set hisfeet high on a bench, grab two gym-nastic still rings and facing downtowards the floor perform ‘flyes.’Larry would commence this peril-ous pec exercise with the still ringsunder him, holding his armsstraight. He’d then open his armsoutward and lower his torso downinto nothingness. At the bottom hewould “hug the tree,” squeeze hisarms back together and push historso upward to the starting posi-tion. He risked double dislocationon every single rep. No problem forLarry.

Larry popularized the preacherbench curl to the point that knowl-edgeable bodybuilders renamed itthe Scott Curl. Larry and VinceGironda devised a specific tech-

nique to be used in conjunction withScott curls. We’ll pass it along as itremains the finest preacher benchcurl technique yet devised: at thestart of the Scott curl, as the weightis being lowered, lean backwardever so slightly. This makes thestart portion of the rep hard – whichis exactly what Larry and Vincewanted. As the weight is curledupward, lean forward in subtle,synchronized fashion. Time thelean so it coincides with rep stroke.Lean back maximally at the startand forward in a gradual fashionas the bar travels to lock-out. Se-quence the lowering portion; as thebar is lowered, lean back to startthe next curl. This cocks the trig-ger for the next rep. At the top ofthe stroke your nose should hoverinches from the bar. Use a com-plete range-of-motion (ROM). Nohalf-reps or partial reps; lower thebar all the way down and neverever bounce out of the low posi-tion to utilize rebound momentum.You can dislocate an elbow. UseLarry’s curl technique with a widerange of reps. be sure to include

January 2004 / Performance Press 1-800-344-3404 www.parrillo.com23


forced reps. It would be about im-possible for your arms not to growusing this protocol. Test ride thistechnique if you are serious aboutgetting big guns.

HOW TO…ACHIEVE MAXIMUM PUMPIN MINIMUM TIME WITHSUPER SETS

Larry Scott was an early proponentof another training tactic that hassurvived and thrived to the presentday, a weight training techniqueknown as super sets. Super setsare two progressive resistance ex-ercises linked together. A super setoccurs when two movements aredone sequentially, without any rest,waiting no longer than it takes tomove from one exercise station tothe next. The classical supersettemplate goes as follows: performexercise 1, immediately performexercise 2, rest until breathing nor-malizes. Repeat the sequence forthe desired number of super sets.Super sets are often proscribed forpeople pushed for time. Super setsallow you to jam the maximumamount of work into the shortestpossible time frame. Super setshave a definite and predictablephysiological effect; assuming thatadequate glycogen is present in thebloodstream the use of super setspromotes maximum muscle pump.Nothing, it seems, causes blood tobe sent to a targeted muscle regionfaster than by performing supersets. The two component exercisesthat combine to make the super seteach attack a different muscle; thesame muscle is never hit twice in arow. The first set of the supersetestablishes a very concentratedtechnique. After completing theproscribed repetitions, forced repsor negatives are applied, the sec-

ond exercise commences immedi-ately upon conclusion of the 1st us-ing the identical protocol.

Ideally, the second exercise targetsexercise number one’s muscularantagonist. If the 1st muscle is lo-cated on a limb, the second exer-cise classically targets the musclelocated on the opposite side of thebone. By using the antagonisticapproach even after blasting thefirst muscle, the antagonisticmuscle will still be fresh and willperform in peak fashion. After bothmuscles are attacked, a rest periodis taken before the process is re-peated. By targeting a muscle andits antagonist, alternately, maximumpower is alternately available. Af-ter a successful superset a phe-nomenon known as irradiationoccurs. Irradiation happens whena muscles is pumped, worked orstrengthened. A spillover occursand specific, scientifically identifi-able benefit occurs; the muscleslocated in the same immediateneighborhood experience the ben-eficial effect of irradiation spillover.A classic super set sends irradia-tion into the stratosphere. The tar-get muscle and its antagonist ex-perience a pump light-years supe-rior to the pump received if only asingle muscle was worked. LarryScott, Dave Draper, Freddy Ortiz,Bill McArdle, Chuck Collra, ChuckSipes and a whole host of WestCoast bodybuilders from the 60’sdiscovered that super sets wereeffective and time efficient. Par-ticularly in training the arms; supersetting biceps with triceps is deadlyeffective and attributable to the sizeand strength balance between thetwo muscles. Here are a few po-tential pairings…

Biceps: Scott curlsTriceps: tricep cable pushdowns

Biceps: Standing barbell curlsTriceps: standing overhead triceppress with e-z curl bar

Biceps: Dumbbell curlsTriceps: dips

Biceps: Seated steep incline DBcurlTriceps: close grip bench presswith e-z curl bar

Biceps: Concentration curls w/dbTriceps: nautilus pushdown ma-chine

Biceps: Machine curlsTriceps: seated cable tricep push-downs using a flat bench

Biceps: Single arm cable curlsTriceps: tricep kickbacks w/dumb-bells

Biceps: 90-degree braced spidercurlTriceps: seated overhead double-dumbbell French press

At Parrillo Performance we pre-fer a high volume of training: lotsof exercises, lots of sets using awide range of reps. If at first youcan’t handle the workload, don’tbecome discouraged; you’ll be-come accustomed to being able towork longer and harder over time.Using the Parrillo volume approachrequires you perform quite a fewexercises for each body part. Mixrep ranges within the same work-out. The Master Blaster, JohnParrillo, wouldn’t likely let anyonetraining under his direct supervisionleave the gym without doing threeor four different exercises for bothbiceps and triceps. That’s if he wasin a good mood. Reps would rangefrom a low of 6 to a high of 20,some times more. In a Parrillo-styleworkout, the low reps get hit early

www.parrillo.com 1-800-344-3404 Performance Press / January 2004 24

HOW TO BUILD BIG ARMS

on, when energy and strength arepeaked, moderate reps are donemid-way through the session andthose brutal 15-20 rep Parrillo‘density’ sets are saved for thegrand finale. The bicep/tricep pair-ings we cite below are by nomeans exclusive or sacred; youcould couple any of the eight bicepexercises with any of the eighttricep exercises. Use of super settactics allows you to maximizeavailable training time. Eventuallyyou’ll be able to perform 24 sets ina 30-minute session. Talk abouttime efficient! Arm training is par-ticularly amenable to super sets.So are thighs and hamstrings.Some advanced bodybuilders su-per set pectorals and lats or del-toids with forearms. Another popu-lar pairing is calves and hamstrings.Lower back exercises can bepaired with abdominal exercise.Pair exercises like the prone hy-perextension or Nautilus back ma-chine with ab exercises like inclinesit-ups and hanging leg raises. Pair-ing erectors with ab and obliquemuscles is a match made in muscleheaven.

HOW TO…SUBJECT YOURSELF TO APARRILLO-STYLE ARMWORKOUT!

Buckle your seatbelt and stop com-plaining. We’re going to show youa 60’s style arm workout thatmakes exclusive use of super sets.If done correctly, you’ll be soblasted that your hand will shakeviolently trying to put the key intothe car ignition for the drive homefrom the gym. Do the sets and repsproscribed. Follow a methodicalpace; look at the clock. You’ll haveto feel your way around whenpicking the appropriate poundage.It might take a session or two to

really zero in on your strength lim-its in the different exercises. AtParrillo Performance we alwaysseek to exceed our current limitssince that’s where the gains lie.Seek to add a little more poundageto the top set in a particular exer-cise or seek to squeeze out an ex-tra rep or two. You’ll never signifi-cantly improve unless you get sig-nificantly stronger in the key coreexercises! As long as you handle50-pounds in a particular arm ex-ercise, your arms are going to stayroughly that same size. On theother hand if you are able some-how to increase the exercisepoundage used to 70 or 75 pounds,maintaining the proper form andduplicating the reps achieved us-ing 50-pounds, your arms willgrow! They have to! They haveno biological choice in the matter!To radically increase the size ofyour arms will require you to puton some muscle mass. If youweigh 180-pounds with a 16-incharm, there is no way to grow 18-inch guns without adding at least10-20 pounds of muscle to yourframe. Super sets are most effec-tive when combined with lots ofquality calories. Eat big, lift big, restbig, grow big.

DAY I

Seated dumbbell curlssuper set with...narrow grip bench press

Standing barbell curlssuper set with...dips

Concentration curlssuper set with...cable tricep pushdowns

DAY II

Dumbbell curlssuper set with...Overhead French Press w/ezcurl

90-dgree Spider curlssuper set with...one arm reverse cable push-downs

Scott curlssuper set with...lying nose breaker w/ez curlbar

One each training day you’ll per-form twelve sets of biceps andtwelve sets of triceps. Take a warmup set before tackling the heaviestset, the second set. Pick poundageyou can handle for 6-8 reps andwhen positive failure occurs, haveyour training partner step in andadminister 2-3 forced reps. Moveonto the second part of the superset, the tricep exercise, and use theidentical procedure: 6-8 reps fol-lowed by a few forced reps. Takea rest; Lou Ferrigno suggests wait-ing until breathing normalizes,which makes perfect sense. Aftercompleting the 1st super set, moveback to the 1st bicep exercise, stripoff some poundage and do an allout set of 12-reps. Have your part-ner step in and assist you with 2-3forced reps. On to the 2nd tricepexercise use the same procedure.On the final super set, selectpoundage you can handle for 15-20 reps. Go to failure and haveyour partner step in one final timeand assist you in doing another 2-3forced reps. You’re done! Rest upand move onto the second arm ex-ercise of the day. Be forewarned:if you do this routine correctly, withthe right techniques, pacing and in-tensity, you should experience adevastating after-workout shock-



effect. This type of training knocksyou down. Pack a smart bombshake in your gym bag and drink ithalfway through the workout.

HOW TO…USE POST-WORKOUTSMART-BOMB NUTRITIONTO MAXIMIZE GAINS!

Science says the smartest thingyou can do for yourself after a highintensity weight workout is to con-sume a nutrient-rich concentrateddrink loaded with high BiologicalValue protein and quality carbohy-drate. This is the fastest way tointroduce healing nutrients into thebody and start the muscle repairprocess. If you’re blasting yourarms as hard as you’re supposedto, using Parrillo super set tactics,you need to smart-bomb. The useof a post-workout shake is univer-sal among the iron elite. Targetedmuscles blasted and battered by ahigh-intensity workout need nutri-ents to grow. The quickest way toget them to the muscles is to drinkthem in the form of a concentratedshake. Nutrients get to traumatizedmuscle tissue faster when theydon’t have to be broken down theway solid food has to. The recov-ery process is dramatically accel-erated when a smart-bomb is con-sumed during or immediately aftera hard weight workout. The ac-celerated metabolism causes nu-trients to be absorbed into thebloodstream 80-100% faster, withbetter assimilation, than normal.The body craves nutrients to sucha degree that when they are intro-duced into the post-workout physi-ological climate, the body prioritizesdistribution and accelerates assimi-lation. Don’t be a dummy: SmartBomb!

John Parrillo’s patented 50-50

Plus™ was designed as the ulti-mate smart-bomb concoction. Sci-ence determined that the optimalsmart-bomb should contain two keyingredients: quality carbohydrateand high BV protein – and not muchelse. Fat and sugar should be keptto a minimum. The perfect post-workout concoction should be liq-uefied to accelerate assimilation.John Parrillo was one of the firstto recognize the existence of apost-workout ‘window of opportu-nity.’ The window opened immedi-ately after a workout and snappedshut roughly an hour later. If yousmart-bombed while the windowwas open, particularly with a spe-cific combination of nutrients,progress was dramatically accel-erated. John designed 50-50 Plusto provide the perfect post-work-

out drink. Mix one serving with 6-ounces of cold water and you acti-vate a delicious mixture that pro-vides high biologic value proteinalong with maltodextrin carbohy-drate. The taste is unbelievablygood. If you want big arms thentrain hard and train smart and besure and do lots of Parrillo-stylesuper sets. Be sure and drink apost-workout smart-bomb. Do it allthe way its supposed to be doneand you’ll end up with a pair ofguns significantly bigger than theones you currently pack. And thinkof Larry as you do your Scott curls.

Pick up the phone right now anddial the Parrillo hotline to order acanister of 50-50 Plus™

1-800-344-3404


John Parrillo’s patented 50-50 Plus™ was designedas the ultimate smart-bomb concoction. Science de-termined that the optimal smart-bomb should con-tain two key ingredients: quality carbohydrate andhigh BV protein – and not much else.

HOW TO BUILD BIG ARMS

PRSRT STDU.S. POSTAGE

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