Bodybuilding Supplements - Phonnie Reiman · 2018-08-01 · 4 AUGUST 2018 1-800-344-3404 AUGUST 2018 5 Phonnie Reiman is a 45-year old mother of four that came to competitive bodybuilding

PhonnieReiman

Photo By Fairy Tale Beauty Photography

THE PARRILLO PRINCIPLESProgress Stimulators

THE TRAINER'S PAGEBeginners do not need advanced training

IRON VIC SPEAKS!Infusing bodybuilding food with taste

HIT 'EM AGAINWhy higher-frequency could blow up your gains

The NEW Asian Sensation

AGE BLASTERSThe battle to beat the

clock rages on

MUSCLE MEETS MEDICINE

A common pain in the butt

AUGUST 2018 3www.parrilloperformance.com

10 – MUSCLE MEETS MEDICINE

STAFF

PublisherJohn Parrillo

Design DirectorMarcus McCuiston

Editor At LargeMarty Gallagher

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

8 - THE TRAINER'S PAGE

14 - THE PARRILLO PRINCIPLES

August 2018PERFORMANCE PRESSJOHN PARRILLO’S

12 – HIT 'EM AGAIN!

18 -TIPS & TIDBITS

20 – AGE BLASTERS

23 – IRON VIC SPEAKS!

ContributingWritersJohn ParrilloMarty GallagherDr. Jeremy GirmannScott CanatseyAndre NewcombIron Vic SteeleRon Harris

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuistonSteven SmithFairy Tale Beauty PhotographyMatt Dohney

This month Dr. Jeremy Girmann deals with proximal hamstring injuries - a common pain in the butt.

Scott Canatsey explains why you should hold off on the advanced training techniques until you've mastered the basics.

Follow Joe on his bodybuilding journey as he learns about fascia stretching and aerobic variation from John Parrillo.

How many calories should you consume? We answer this question as well as share a delicious recipe for skillet-cake bread.

Some of the best anti-aging strategies are right before us – and many of you may be applying them already, especially if you're following a fit lifestyle.

When seasoned bodybuilder Ron Harris shares his wisdom, you should probably listen. Check out this months article about training frequency.

What is wrong with fruit? How do I eat clean and enjoy my food at the same time? These questions and more are answered this month by Iron Vic Steele.

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4 – PHONNIPHA REIMAN


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Phonnie Reiman is a 45-year old mother of four that came to

competitive bodybuilding relatively late in life. Originally from Vientiane, Laos, she is a fulltime Technical Account Manager and a part time personal trainer. This diminutive competitor stands 5’1” and weighs 118-pounds in the off-season and competes weighing 110-pounds. Phonnie is lean and proportional and one might assume that she was a lifelong athlete. “I was never much of an athlete until I got into my late 30s. I had done some sporadic fitness, more recreational and hobby-like, but nothing serious and consistent.” No doubt raising four children and having a career figured into the equation. In her 30s, Phonnie discovered she enjoyed running. “I somehow got the

Phonnie Reiman: The NEW Asian Sensation

that life is a fleeting and finite thing and Phonnie decided to stop putting things off and postponing things. “After watching my husband battling his stage 3b rectal cancer in late summer of 2015, I realized that life was short. Instead of always putting off everything that I wanted to do in life, I decided that I should just go for it. I would not wait until the perfect time to do the things I wanted to do in this life - there is never a perfect time.”

While her bucket list was long and varied, one goal was obtainable. “I’ve always wanted to compete in a bodybuilding show. This was something that Phonnie has always wanted to do. It wasn’t until early 2016 (after I talked to my husband about it) that I finally committed to compete.” After her husband’s last round of chemo and last surgery, after he had weathered the storm, Phonnie began prepping in earnest; she took the competitive plunge at age 44. Phonnie began working with Fred Rowlette. “I walked into Laser Sharp Fitness for the first time and met Fred. I wasn’t sure what to think of Fred when I first met him. He didn’t seem like he would be a tough trainer. He was jovial and funny. But boy, was I wrong. Looks can be very deceiving that’s for sure!” Fred Rowlett has been a midwestern-based bodybuilding guru for decades. Fred is involved with all aspects of bodybuilding and works with the sport at every level. Fred is a Parrillo-inspired Master Trainer that has overseen a hundred dramatic physical transformations. He preps bodybuilders for competition, routinely and successfully. “Fred is like a father figure to all of the competitors.” Phonnie said. “We are his kids. His job is to look out for our best interests like any father would do for their kids. He not only has helped me transform my body, he has become a great mentor; I continually learn from him.”

She announced to Mr. Rowlette that

she would be entering a competition on such and such a date. “I barely knew the man and he said very plainly that I had it backwards: first, we get into shape, then we look around for a competition.” Phonnie laughed. “Fred is really good about not putting someone up onstage until they look the part. He has always been very consistent with that approach and I appreciate this. My very first competition was in November of 2016. I competed in Women’s Physique class and took 1st place in both the open class and the novice class. I also placed 1st in the masters’ class as well.” Her second competition was a much tougher competition and

By Marty Gallagher

she again did extremely well. “My second competition was in September of 2017. I competed in Figure and Physique. I placed 1st in the masters’ Physique class, I took 3rd place in the open Physique class. I also took 4th place in the open Figure class and won 1st place in the masters’ Figure class. For winning the masters Figure class I earned my IPE Pro card.” This was another excellent showing. The training and nutrition was coming together. Her improvement was visible and apparent. She was initially a bit shocked by the severity of Fred’s notoriously tough training sessions. “I had run marathons – yet I could not believe how hard Fred Rowlett’s

Phonnie ReimanThe NEW Asian Sensation

urge to get into distance running. I began competing in half-marathons and eventually I was running full marathons.” Pretty impressive stuff for a mother of four pushing 40 and working fulltime. “I was more of a recreational runner. I was not an elite runner or a fast runner. I enjoyed running long distances. Running was an outlet for me; something I enjoyed as a hobby. I primarily ran long distances. I competed in half and full marathon races. My favorite races were the Disney Dopey Challenge, the Chicago Marathon, and the Big Sur Marathon.”

Phonnie had an interesting motivation for commencing her bodybuilding journey. “I had let life get in the way of doing what I love. I made excuses for

not doing what I love to do. It wasn’t until after having two of my kids that I realized I was just making excuses. I was tired of how I was feeling in my own skin; I was tired of how I fit into my clothes; I wanted to make a change for the better.” Another highly motivating factor behind Phonnie’s “don’t put off until tomorrow what you can do today” philosophy was the illness of her husband. “I watched my husband battle for his life fighting cancer. Life and death struggles put things in perspective. After watching his courageous battle, and watching him emerge on the other side, I established a ‘bucket list,’ of sorts. On it, one of my bucket list items was to get into incredible physical condition and compete in a bodybuilder show.” Life and death struggles illustrated




John Parrillo's Performance PressPhonnie Reiman: The NEW Asian Sensation

cardio sessions were!” Fred’s cardio approach is identical to John Parrillo's cardio approach: purposefully add a consistent element of extreme muscular exertion to an aerobic mode. Fred also introduced Phonnie to hardcore Parrillo weight training tactics, compete with forced reps, drop sets, extended sets, high rep set and all the other Parrillo “intensity enhancers.”

“Fred is definitely a really tough trainer! He pushes me all the time. We follow the Parrillo Principles. There’s one thing that I’ve learned about Fred: he believes in hard training and literally cringes when he sees people doing glide-style, steady-state cardio.” Both Fred and John Parrillo subscribe to the idea that effort and intensity are required, not optional, in both lifting and in aerobics. The idea is weight train, hard, heavy and often, using plenty of intensity enhancers, and augment hardcore weight training with high intensity cardio. “Fred got me straight on the degree of effort

It’s because of his encouragement and support that has gotten me here. If it wasn’t for Fred, I would never have considered becoming a certified personal trainer. Now I am a personal trainer at one at his gyms: Laser Sharp Fitness. To me, personal training is not really a job because it is something I truly love doing. What a joy it is to help people reach their health and fitness goals. So many of the people I work with had completely given up on their fitness journey. I love showing them how to get back on track and how

required in training.” If a bodybuilder trains as hard as they are supposed to, as often and consistently as they are supposed to, nutrition becomes critical. Sufficient calories are needed to cope with the incredible physical demands of daily, fasted cardio and hard and heavy weight training. If the calories are the wrong kind, the bodybuilder adds an unacceptable amount of body fat. If the bodybuilder takes in the right kind of calories, but ingests too few calories, overtraining, fatigue and injury are inevitable. The key to successful Rowlett/Parrillo style bodybuilding is hard training supported by high calorie/clean calorie eating, augmented with potent Parrillo supplements

“For me, the hardest part of the bodybuilding lifestyle is the diet and nutrition. I try to find a balance in my eating during off-season. I like having a routine, a regimen to follow. A routine helps keep me on track. I find being creative with what to cook helps me stay on track with my nutrition.

I don’t always eat the same meals every day. I like to have variety. I love all the Parrillo products, particularly the Parrillo pancakes and the Parrillo brownies. I love the Parrillo chocolate syrup and pour it over my brownies. I consider these my ‘cheat treats.’ I use the Parrillo Mineral Electrolyte Formula™ during the final week in the lead-up to the show. I currently take Parrillo Muscle Amino Formula™, which is loaded with BCAAs. I use Parrillo Creatine Monohydrate™, Enhanced GH Formula™ and Max Endurance Formula™ prior to hard cardio. I love the Parrillo Energy bars, especially the graham cracker flavor, which is my favorite one. When I feel drawn or worn down, when I feel I need extra calories, I add CapTri® to my meals.”

After her extraordinary improvement, Phonnie, at Fred’s urging, began a second career as a personal trainer. “Fred believes in people and he believed in me. I had no idea that I would end up where I am today.

their dreams and hopes are absolutely obtainable.” Phonnie believes in people too. “Fred saw something in me that I didn’t see in myself. I completely trust his expertise and listen to and follow his guidance. Being around him makes me want to put in the hard work. I truly appreciate his guidance, encouragement, and support.”

Phonnie Reiman finds herself in the enviable position of being able to make the best gains of her life as she closes in on age 50. Future plans include a competition later this year and given

Training Split

Monday chest and backTuesday legs (quads)Wednesday run stadium stairsThursday arms and shouldersFriday legs (hamstrings)Saturday cardioSunday run stadium stairs

Daily Meal Schedule Meal 1 eggs, turkey bacon, sautéed

spinach, potatoesMeal 2 Parrillo Hi-Protein™ shakeMeal 3 chicken breast, broccoli, riceMeal 4 ground turkey, green beansMeal 5 chicken breast, asparagus

Phonnie’s phenomenal improvement to date, and given Fred’s continued input, future improvement is a given. “Though I won my pro card in women’s Figure, I plan on competing in women’s Physique from this point forward.” Phonnie even has a stage name. “Fred dubbed me The Asian Sensation. He had given another person this same nickname, Brian Pham, who is also a bodybuilder. So I am the new Asian Sensation! the female version! To be given this nickname by Fred is an honor. I hope I can live up that name!”





The Trainer's Page

The Trainer's Page: Beginners do not need advanced training

The Trainer's Page

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

BEGINNERS DO NOT NEED ADVANCED TRAINING

I always get a chuckle when I walk into a local gym and see

absolute neophytes in the weight room trying to perform advanced training technique. I assume they are emulating their favorite bodybuilder’s training techniques hoping for similar results. But, as the old saying goes, “you must learn to walk before you can run.” Without the proper groundwork laid, it is not realistic or very possible for your body to respond to the advanced work the way a seasoned bodybuilder’s body will respond. This begs the question, “what is effective for a beginning weight lifter?”

The beginning lifter has a long road ahead of them if they really wish to look similar to the professionals on stage or be competitive on an amateur bodybuilding stage. Building the muscle is not the primary concern early on, although it is most often treated that way. The connective tissue, ligaments and tendons are in need of strengthening and thickening. This is so that the heavy loads can be handled as the person progresses in strength and skill. The muscle will be growing, given you are eating enough quality food and getting your nutrition. As the weight progresses, so does the risk of injury. Those injuries

early on are most often from lifting too heavy with poor form. People get excited some days and really feel like they can lift more. This is great if your body is prepared for it, but excitement overrides good sense quite often and impatience proceeds to be our enemy. Rotator cuff and low back injuries are incredibly common for many who lift weights, but have failed to properly strengthen their bodies to perform at the level that they wish to achieve. Going too heavy or getting sloppy with form has also quickly ended the endeavor for many who had great intentions and desire to achieve their goal.

As a 40 year veteran of the “iron game,” I have certainly made my fair share of mistakes in my years of trial and error. Thankfully, since I have been active as an athlete since I was 6 and worked on a small farm my whole life, I had a foundation for strength and durability that most do not have. I began power lifting competitively at 16 and never really experienced any injury from lifting iron. This is not the case for most people. Most begin weight training endeavors after being inspired by a TV show or by seeing grand transformations on social media. But with no athletic background, a person has quite a way to go just to prepare the body for the full onslaught of this serious of a training endeavor. Most never even give this consideration. So, what is the best method for the person new to the gym, desiring to be proficient in weight training, that is safe for joints and connective tissue that the neophyte lacks? In my opinion, the best way to begin the weight training is on a 3 day a week schedule. The strategy that I advise is normally called a “push/pull” routine. The routine calls for working your back and biceps on day one, legs day two, and chest and triceps day three. It is easy to set it up on a Monday, Wednesday, Friday schedule. It will look something like this:

This strategy allows for the person to train one day and rest the next. There is plenty of room for recovery and it gives time for some cardiovascular work to increase your capillary beds and increase the ability to move more oxygen and nutrients. In the long run that means more muscle! This is why off season cardio is important

for seasoned athletes. This way, more muscle can be continually added as we increase the calories and workload. That is standard Parrillo method. It is easy to get caught up in watching videos of our favorite pro’s and try to emulate their practices. What they are doing is working for them at that point. Chances are it will not affect you in the same way at all. Those athletes have honed their ability to be in tune with their body on an incredibly high level. They create a true mind and body connection earned by years of intense training with highly developed body awareness. They can utilize short ranges of motion and unorthodox moves that work to get the feel that they are after. Without all of the muscle to feel it, you have no idea what that person is trying to accomplish. It is best to start with the fundamentals and learn the craft correctly.

Day one: Back, Core and Biceps

Back Chin-ups: 1 set to failureDeadlift: 3 Sets 8-12 Reps (Increase weight each set on these exercises).Lat Pull-down: 3 Sets / 10-15 Reps Bent-Over Rows: 3 Sets / 10-15 Reps Core 30 crunches 30 sit-ups on a crunch board Biceps Straight Bar Bicep Curl: 3 sets 10-15 reps (moderately heavy weight ) Seated Dumbell Curl: 3 sets 10-15 reps Hammer Curl: 3 sets 15-20 reps

Day 2: Legs

Squat: 6 sets 10-20 reps (Increase weight with each set - BELOW PARALELL) Leg Extension: 3 sets 12-30 reps Leg Curl: 3 sets 12-20 reps Standing Calf Raise: 1 set 50 reps Seated Calf Raise: 1 set 50 reps Day 3: Chest and Triceps

Chest Bench Press: 4 sets 8-12 reps (Moderately heavy, Increase weight with each subsequent set) Incline Bench Press: 3 sets 8-15 reps (add weight each set) Chest Flye Flat: 3 sets 12-20 reps.

TricepsLying Tricep Extension: 3 sets 10-15 reps (moderate weight.) Tricep Push Down on Cable: 3 sets 10-20 reps (increase weight each set.)

If you are trying to figure out where to start your fitness endeavor, this is a great place to start. Get into the rhythm of this routine and get the same rhythm going with your food intake. This will cause a domino effect of health and vitality that will exceed your expectations. Just remember, it takes time to get fat and/or out of shape. It did not happen overnight. There is no doubt that turning your health around and becoming the real lean machine that most envision takes time and consistent work. Rome wasn’t built in a day, as they say. Be consistent with solid training, quality food and regular sleep and you will find that your body will respond positively. The only limits we have are the ones we put on ourselves. You can find health and vitality through exercise and nutrition the Parrillo way. Until next Month

~Eat clean stay lean~


I’ve been thinking about something a lot recently –

proximal hamstring problems. (Seems like an exciting place to live – in my head, doesn’t it?) It all started with a number of patients that were seen in my medical clinic. In fact, over the course of a single week, I saw 7 patients with proximal hamstring tendon problems. During the week following – 4 more patients. Naturally, I began to wonder what in the world was going on here. First I questioned what it meant for all of these patients to have specifically sought care at my clinic for a literal pain in the butt. (Am I making more of that than I should?) In addition, I wondered what precipitating factors might have contributed to these cases.

While a few of the patients were athletes, most were not, and all experienced an insidious onset of symptoms. They described pain in the lower gluteal region, sometimes radiating down the posterior thigh. Pain was made worse by walking or running at a faster pace and by sitting for prolonged periods of time.Ultrasound evaluations revealed a range of pathology from mild hamstring tendinosis (chronic tendon degeneration) to frank tendon tears.

Let’s pause to review what we know

about the hamstring muscles. The hamstrings are a group of 3 muscles on the posterior thigh that collectively flex the knee and extend the hip (and are also technically involved in rotation of the leg). Can you name the 3 muscles? From medial to lateral, they are: semimembranosus, semitendinosus, and biceps femoris (which has a long and short head). The muscles originate from the ischial tuberosity (a.k.a. the “sit bone”) and insert past the knee joint on either the tibia or fibula bones.

Injuries to the proximal hamstring tendons do commonly occur during sports-related activities involving eccentric muscle contraction, forced hip hyperflexion, and full knee extension, but these injuries are often acute in nature. So what is to blame for the more chronic cases of proximal hamstring tendon pathology, especially in non-athletes?

When the problem of chronic proximal hamstring tendinopathy has been placed under a microscope (literally), studies have revealed pathologic changes in the tendon structure involving disruption of normal collagen architecture, increased abundance of extracellular matrix, and neovascularization

(abnormal growth of new vessels). What causes these changes? Several studies have revealed many of the usual suspects of tissue degradation – inflammatory cytokines, matrix metalloproteinases (MMPs), various heat shock proteins, and a number of other malicious molecules. Let’s keep working backwards - But what causes the release of those molecules? Want my answer? Sitting.

I think that the many cases of chronic proximal hamstring tendinopathy that I see in my clinic can be attributed to prolonged sitting – something that we were never meant to do. (For more on the potential dangers of sitting, refer back to the May 2017 Muscle Meets Medicine article titled “Death by Chair?”)

Here’s the scoop: When we sit, the soft tissues around the “sit bones” (the ischial tuberosities) are subject to significant increases in pressure. It is known that tissues are capable of sustaining pressure on the arterial side of around 30-32 mmHg for only a short duration. When pressures increase even slightly above this capillary filling pressure, it causes microcirculatory occlusion (impaired blood flow) and tissue ischemia, which results in the release of many of the aforementioned tissue-damaging

By Dr. Jeremy Girmann

MEETS

A common pain in the butt

molecules. In the same way that many hospitalized patients or otherwise immobilized persons are vulnerable to the development of skin ulcerations from prolonged periods of focal tissue pressure, so too are other soft tissues adversely affected by capillary compression.

(Also notable: There are likely some genetic risk factors that predispose certain individuals to developing tendinopathies when other given conditions are present. For more on this, you can search polymorphisms of

Muscle Meets Medicine: A common pain in the butt

Follow Dr. Girmann on [email protected]

MEDICINE

the COL5A1 gene.

Even more: It was demonstrated in a study by Ruzzini et al. that tendon stem cells isolated from older hamstring tendons had less potential for tissue healing, thus suggesting a likely biological basis for age-related differences in tendon integrity.)

Most of the patients seen in my clinic for proximal hamstring tendinopathy have been treated with a regenerative procedure (such as platelet rich plasma or amniotic allograft

administration) in order to encourage tendon healing. This is done in combination with biomechanical evaluation and recommendation of specific therapeutic exercises. (And ultimately, a lecture on the dangers of prolonged sitting…)

ischial tuberosity

AUGUST 2018 13www.parrilloperformance.com

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

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

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

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

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

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

bodybuilding organizations.

order today!

BENTOVER LATERAL RAISES

PERFORMANCE POINTS

• Use the strength of your rear delts, not the rhomboids, as your raise the weights.

• Stay tight

What if a commonly held belief about training, that the vast majority adhere to and allow to dictate the framework of their training week, turned out to be wrong? Hold on to your weight belts people, because most of us have fed into a self-imposed ‘rule’ that has most likely limited the development of our physiques. That heap of dogma states that a body part should be trained once per week. Oddly enough, this belief is fairly recent in the iron world. For many decades, and when men like John Grimek and Steve Reeves paved the way for the rest of us to follow, the typical training program was to work the full body in one long session, but only three days per week. That gave them four days to rest and recover. By the time of Arnold and Franco, bodybuilders had adopted a split training system, wherein the muscle groups were divided into three training days, which would be performed Monday through Wednesday, Thursday through Saturday, with Sunday a rest day. Arnold and many bodybuilders of that era trained twice per day, one body part each workout. Now the body parts were only hit twice per week, but with a wider variety of exercises and greater overall volume. It may or may not have been a coincidence that anabolic steroids, which greatly aid recovery, came into common use around the same time. In the 1980’s, bodybuilders began to recognize the importance of recovery, and would do the three days in a row to work the body, but with the fourth day off. This was the widely popular ‘3 on, 1 off’ routine. Finally, everything changed in 1992 when Dorian Yates won his first of six Mr. Olympia titles. Dorian trained just four days a week, and every body part was hit only once.

This worked incredibly well for Dorian. Since he was the champ and had set a new standard for muscle mass and density, bodybuilders all over the world decided training body parts once a week was optimal. For some it was. For many others, it was not. Going so long between workouts led to a situation of two steps forward, one step back as the muscles would be stimulated, recover, and grow; but then slightly regress while waiting another few days to be trained again.

Eventually, bodybuilders began experimenting with hitting body parts more frequently, and most found that they responded with better gains. This is how often you should work each body part.

Optimal training frequencyArms: 2-3X weekCalves: Every other dayLegs: 2X week (emphasize

more quads one day, hams the other)

Back: 2 X weekChest: 2X weekShoulders: 2X week

4 ‘Rules’ to follow

Use different exercisesDon’t do the same workout twice every week. On one back day, for example, you could focus on deadlifts and free-weight rows. The other back day could be various types of lat pull-downs plus cable and machine rows.

Keep the volume reasonableIf your muscles are going to recover and grow from being trained more often, the workouts can’t be marathon two-hour sessions. For anything other than back and legs, which you should be able to finish in an hour, aim for 40-45 minutes to nail a muscle group. Hit it hard, then get out of the gym.

Be 100% on point with nutrition and restIt should go without saying, especially if you’ve been following the principles of John Parrillo for years. John doesn’t believe in overtraining so much as he believes in under-eating and inadequate rest. Eat plenty of good, fresh food every 2-3 hours, and do your best to knock out for a solid 8 hours every night. Take naps on top of that if needed.

Limit intensity techniquesYou should employ intensity techniques like supersets, forced reps, and drop sets – but not all the time! Use them sparingly to shock the muscles, or else you could very well creep over into the overtraining zone.

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WHY HIGHER-FREQUENCEY COULD BLOW UP YOUR GAINS By Ron Harris

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This is an important exercise for building thickness in the rear delts. Holding two dumbbells, bend over so that your upper body is parallel to the floor. Using your rear delts and not your rhomboids, lift the weight up from your sides and extend your arms. Squeeze your rear delts in the contracted position. Lower slowly back to start, using the strength of your muscles and not the momentum of the weight. Stay tight throughout the exercise.


Progress stimulators: aerobic variation and loosening tight fascia

Don’t get stuck in a rut

Joe was a serious young bodybuilder. Only 26, he already

had a decade of weight training under his belt. Since age 20 Joe had been a competitive bodybuilder and had been moderately successful on the local level. Joe stood 5-8 and normally weighed 210-pounds. His problem was he was unable to get ripped. He was mystified as to why not because, seemingly, Joe did everything right. On the plus side, he was naturally burly and thick, yet proportional and born with great calves and forearms. On the downside, he was cursed with thick skin and tight fascia. He was unaware of his tight fascia, which is perhaps the most mysterious of bodybuilding maladies. The fascia is the sausage-like casing that surrounds and defines the outer boundaries of all the external muscles. Genetically, some individuals are blessed with loose fascia, which makes muscle expansion easier. Conversely, some individuals are genetically born with tight fascia and this makes muscle expansion extremely difficult. Joe had been stagnant for the past year. Which was odd: Joe has a good situation in that he had the available time needed

to train and prep meals. He was a single guy with a good job and his motivation had never been better or higher. Frustrated at the lack of progress, Joe contacted John Parrillo and scheduled an appointment to consult with the Master Blaster about his year-long lack of progress.

Joe had visited before and met John in his office early on a Tuesday morning. “John, I don’t understand; I am doing everything right: I weight train five days a week and have never been stronger. I perform cardio every day and I eat according to your guidelines. Yet I cannot get lean to save my life. I’d love it if you could give me some guidance. I feel as if I wasted this past year and I do not want to waste another.” John had been taking a hard look at Joe’s training logs while they spoke. John then poked and prodded Joe's physique, testing for muscle hardness and fascial elasticity. Parrillo took a full hour pouring over training logs and accessing Joe’s physique. Now that his analysis was done, it was time for his impressions and his corrective prescription. John signaled Joe to have a seat. Joe sat down and leaned forward in anticipation. He was genuinely apprehensive and nervous. What if Parrillo told him to forget it, that he was wasting his time trying to be a successful bodybuilder. This type of self-doubt had plagued him for the last six months. After all the logs had been read and all the poking and prodding done, John began sharing with Joe his impressions.

On the plus side John was impressed with Joe’s muscle mass and symmetry. Joe was a large-boned man capable of attaining tremendous size. His hips were wide in relation to his shoulders. However, Joe was not narrow-shouldered, he was just wide-hipped. His front-to-back thickness was impressive and despite being large, his waist was trim. On the downside, his muscular delineation was minimal; instead of a six-pac, Joe had a four-pac and instead of

ripped hamstrings, Joe had invisible hamstrings. “There is good news and bad news.” John said with a wry smile. “What’s the good news?” Joe said. “Your ‘problems’ are correctable.” Joe felt instantly elated. Internally he let out a scream of joy. He caught himself. “Okay, what’s the bad news?” John smiled and said, “It’s gonna take a hell of a lot of hard work to straighten this out.” John explained to Joe that there were two separate areas that needed attention. “Look, the good news is your nutrition is solid. You are diligent and disciplined. You eat right and you supplement smartly. We’ll loop back around to nutrition. You are an excellent weight trainer and have all the progressive resistance bases covered: you train hard, heavy and often and you push yourself in your weight training and this is reflected by your excellent muscle mass.” Joe was bit puzzled, if Parrillo was satisfied with Joe’s nutrition and satisfied with the weight training – what was left? He performed 30-minutes of cardio exercise every morning before breakfast, fasted cardio, just like John recommended. “The solution to your problem lies in redesigning your cardio and loosening your tight fascia.” Joe was intrigued.

The Parrillo Principles: Progress stimulators

By Andre Newcomb

“Okay. What do we need to do?” John signaled that it was time to head to the gym. As they walked, he explained. “You have got to get creative in your cardio and you have to start performing fascia stretching between every set of weight training.”

Joe was vaguely aware of Parrillo’s patented fascia stretching and he had no idea what John meant by ‘creative cardio.’ Joe asked, “What do I need to do? How long do I need to do it for? What results can I realistically expect? You tell me what needs to be done and I’ll do it.” John liked the young man’s earnestness and determination. “Okay, let’s talk about cardio. Do you know the definition of insanity?” It was a rhetorical question. “Doing the same thing over and over and expecting different results. That is what you are doing with your aerobic exercise. You are doing the same thing over and over – riding a stationary bike at the same pace for the same duration – and expecting radical results. Your cardio has gotten so predictable that your body has long since neutralized any ‘training effect.’ At best, your 30-minutes of stationary biking is good for maintaining what you have already achieved.” Joe had

John poked and prodded Joe's physique, testing for muscle hardness and fascial elasticity. Parrillo took a full hour pouring over training logs and accessing Joe’s physique. Now that his analysis was done, it was time for his impressions and his corrective prescription.

...some individuals are genetically born with tight fascia and this makes muscle expansion extremely difficult.


never really considered this angle. He thought he had cardio down pat and was doing what he should do in the way he should do it, i.e. he was religious about performing cardio and he was performing the highly preferential fasted cardio first thing in the morning. John filled in the blank he was missing. “Joe, you have two of the three cardio bases covered: frequency and timing. What you are forgetting is intensity. Your body has become used to what you are doing. You need to shake things up.” Joe was curious. “Like how?”

“Currently you perform what we call ‘steady state’ cardio. You jump on your stationary bike, get warmed up and settle into an even and steady pace, one that allows you to complete the session. Let me ask you a question, do you sweat much during these steady-state sessions?” Joe thought for a

The Parrillo Principles: Progress stimulators

minute before answering. “I used to sweat like crazy when I first got my stationary bike. Now that you mention it and bring it to my attention, no I don’t sweat much. I attributed that to the fact that I was out of shape when I started and now I am in shape. No, I don’t sweat, or I barely sweat.” John nodded knowingly. “Sweat is critical in cardio. If you are not sweating you are not exerting to the degree necessary to trigger all the magnificent benefits associated with intense cardio.” Joe sensed the truth of what John was saying immediately. “What is the solution? Go faster I suppose?” John wanted to open Joe’s mind to the possibilities. “If you still want to use the bike and if you are limited to 30-minutes, I would suggest interval training, bursts, all out pedaling interspersed with recovery periods.” Joe asked, “How does this work.” John continued, “Jump on the exercise bike

and take a few minutes to warm-up. Raise muscle core temperature. Once you are loose and warm, begin a series of 10-15 second all out sprints, no more than that. It is important to go as fast as you can. The strategy is ‘sprint-recover-sprint again.’ Keep this up for the entire 30-minutes. Initially the rest periods between the sprints will be, by necessity, longer. As you improve, seek to increase the speed of the sprint and seek to decrease the amount of rest time between sprints. Initially you might be able to perform, say, ten sprints per session. Over time seek to increase the number of short sprints done within the 30-minute session.”

Joe was a hard worker and liked this idea. “Should I try and increase the length of the sprints?” John shook his head. “Stick with short sprints. Make the bursts no more than 10-

15 seconds, which is about how long your ATP fuel will last. Cram in more short sprints into the session as opposed to stretching the sprint length. Let’s get used to short, intense sprinting and save the longer bursts for down the line. I want you to sweat like a 400-pound man in a sauna.” Joe looked fired up. “I am all over this John. Riding the bike at that steady pace was boring and a chore. This sprint-recover-sprint again approach excites me.” John shifted gears. “The second part of your stagnation-busting approach will require you start a comprehensive fascia stretching program. Your fascia sheathing is tight as canvas and is literally compressing your muscles. It takes time, attention and diligent effort, but targeted stretching done over a protracted period will loosen fascia.” The duo now stood in the Parrillo Performance Training Center adjacent to the corporate offices. John directed Joe to the FxStretch device in the center of the gym. The FxStretch resembled a power rack and had adjustable handles that enabled the user to stretch any muscle you cared to target.

John put Joe through a simple leg work out that consisted of four sets each of squats, leg presses and hack squats. They started with barbell back squats. After each set of squats, John had Joe do the ‘hurdler layback’ thigh stretch. Between every set of leg presses John had Joe perform the standing quad stretch using FxStretch. Between every set of hack squats John had Joe perform an intense thigh stretch using a high bench and stretching one thigh at a time. After each pump set and each stretch, John would have Joe flex his thighs to the point of cramping. When they were finished the 12 sets, Joe was wobbling, yet his thighs bulged. “Those stretches are so intense, this procedure, pump the muscle, stretch the muscle, flex the muscle, is way past anything I’d imagined.” Joe was elated as he gazed in the mirror at

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his engorged enlarged thighs. John created a fascia stretching routine that matched up with Joe training regimen. As they parted at the end of a long day, John said. “Come back in six months and let’s have a look at you. Oh, and lets really focus in on the nutrition. You got a lot of room to tighten up and now is the time.” Fired up, his back seat loaded with Parrillo supplements, Joe could not get home fast enough to get started on his ‘get ripped’ regimen.

Six months later Joe bounded into the Parrillo headquarter offices tanned and lean. He was virtually unrecognizable. He chubby pale face was now sculpted and bronzed. He had a tight new haircut and his tank top revealed a chiseled set of pecs, shoulders and a pair of veiny arms with freaky forearms. “Wow!” was all Parrillo said when he saw Joe standing at the counter. “I had to do a double-take. I didn’t recognize you. Obviously, someone has been doing their homework.” Joe grinned and lifted his shirt. He flexed his abs and the six-pac was clearly visible. “In last week’s BodyStat reading my body fat percentile came in at 8.5%. I was weighing 191 pounds.” John shook his head knowingly. “I believe it.” Joe related that, “The sprint cardio has really made a difference in terms of melting fat. I sweat so much it drips off me as I bike. The stretching has allowed my constricted muscles the room to expand.” Joe pulled up a pant leg and flexed his chiseled 19-inch calf. It rippled and roiled. He laughed and said, “It is amazing what I found underneath all that body fat.” John laughed. “Joe, you now need to maintain this degree of condition and use a mass-building phase to add ten pounds of lean muscle mass. Do that and people are going to freak out.” Joe got a faraway look in his eye. “That sounds like a fantastic idea – but I’m gonna need a lot more supplements!”

The FxStretch resembled a power rack and had adjustable handles that enabled the user to stretch any muscle you cared to target.


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Time spent sitting at a screen matters less if you are fit and strong

The impact of screen time on cardiovascular disease, cancer incidence and mortality may be greatest in people who have lower levels of grip-strength, fitness and physical activity, according to a study published in the open access journal, BMC Medicine.

Researchers at Glasgow University, UK, found that the amount of leisure time spent watching a television or computer screen had almost double the impact on the risk of mortality, cardiovascular disease and cancer in people with low grip strength or low fitness levels than on participants who had the highest levels of fitness and grip strength. Increasing strength and fitness may offset the adverse health consequences of spending a large proportion of leisure time sitting down and watching a screen, according to the authors.

Dr Carlos Celis, corresponding author of the study said: "Our study shows that the risks associated with sedentary behaviour are not the same for everyone; individuals with low physical activity experience the greatest adverse effects. "This has potential implications for public health guidance as it suggests that specifically targeting people with low fitness and strength for interventions to reduce the time they spend sitting down may be an effective approach."

The authors suggest that measuring grip strength could be an efficient way to target individuals that may benefit most from public health interventions to

Question: How many calories should I consume?Answer: This is one of the toughest questions to answer, because it's a very individual thing determined by your lean body mass, activity level and genetics. There are mathematical formulas you can use to estimate your maintenance requirements, but they do not work reliably. The easiest way to handle this is simply to start weighing your food and use the Food Composition Guide in the Parrillo Nutrition Manual to calculate how many calories you normally consume. Keep a food journal listing everything you eat. After a week, average your daily calorie intake and this will give you a good idea of how many calories you need to maintain your present lean body mass. You can adjust this up or down by 300-500 calories per day depending on whether you want to gain or lose weight. As your muscle mass increases, your metabolic rate increases as well, so you'll need to slowly and continually adjust your calories upward, known as "building your metabolism."

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reduce screen time.

Dr Celis explained: "While fitness testing can be difficult in healthcare and community settings, grip strength is a quick, simple and cheap measure, therefore it would be easy to implement as a screening tool in a variety of settings."

The study analysed data from 391,089 participants from the UK Biobank, a large, prospective, population-based study that includes data on all-cause mortality, cardiovascular disease and cancer incidence, along with screen time, grip strength, fitness and physical activity.

The researchers caution that the use of self-reported screen time and physical activity data may have impacted on the strength of the associations drawn in this study. The observational nature of the study does not allow for conclusions about cause and effect.

BioMed Central. "Time spent sitting at a screen matters less if you are fit and strong." ScienceDaily. ScienceDaily, 24 May 2018. <www.sciencedaily.com/releases/2018/05/180524174604.htm>.

Onions• The flavonoids in onion tend to be more

concentrated in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer.

• Choose onions that are clean, well shaped, have no opening at the neck, and feature crisp, dry outer skins. Avoid those that are sprouting or have signs of mold. In addition, onions of inferior quality often have soft spots, moisture at their neck, and dark patches, which may all be indications of decay.

• To perk up plain rice, top with green onions (scallions) and sesame seeds.

Nutritional Information for: Onions, Chopped, Cooked, 1.00 cup (210.00g).


Age Blasters

AGE BLASTERS

By John Parrillo

The battle to beat the clock rages on. Who doesn’t want to

look and feel younger?

New insights into the biology of aging have led to accelerating research in antiaging medicines for the millions of baby boomers now reaching for canes. But really, do we need anti-aging drugs? We already have them of sorts.

Some of the best anti-aging strategies are right before us – and many of you may be applying them already, especially if you’re following a fit lifestyle. Here’s a look into some fountain of youth stuff that may help you with your quantity and quality of life.

Vitamin CA fascinating study published in the Journal of Nutritional Biochemistry found that megadoses of vitamin C actually reversed numerous biochemical changes that occur with aging. (1)

The amount of Vitamin C given orally to rats was equivalent to giving a 154-pound (70 kilogram) human 14 grams (14,000 mg) daily. Specifically, high-dose vitamin C given for two months was found to reduce the elevated levels of blood and tissue cholesterol, triglycerides, phospholipids and lipid peroxides found in older rats to the lower levels

found in young rats. In addition, megadoses restored levels of antioxidant enzymes to those found in the young rats.

As an antioxidant, Vitamin C is powerful at reducing oxidative stress – which produces cell-damaging free radicals. With adequate vitamin C in your body at all times, you’ll recover faster from training, and faster recovery means faster progress. Vitamin C also reduces bruising. Overall, it keeps your body healthy so that you don’t get sick and thus sidelined from training.

I’m not suggesting you take megadoses of vitamin C as a way to stop the clock – at least until tests are done on humans. My recommendation is to take 1 Parrillo Bio-C™ tablet with meals in order to keep yourself fairly saturated through the day with this key vitamin. Vitamin C is water soluble, meaning it stays in the body only for a few hours – which is why I recommend that you take at regular intervals, like meals, through the day. Our product also contains bioflavonoids, which improve the uptake of vitamin C. Bioflavonoids also help to promote improved

cardiovascular health.

Creatine Monohydrate™With its many proven benefits, creatine monohydrate™ is also emerging as an anti-ager. In one study of creatine supplementation, men and women who were supplemented showed greater increases in knee extension strength, and in men only, greater gains in lower leg strength. Other strength improvements occurred in the chest and arms. Muscle endurance was also assessed, and it increased significantly following exercise training, and supplementation. (2)

Creatine is available from Parrillo Performance as Parrillo Creatine Monohydrate™. Through supplementation, you can build the volume of creatine in your muscle cells. There, creatine increases levels of a high-energy compound called creatine phosphate, which serves as a tiny fuel supply, enough for several seconds of action.

Creatine phosphate also allows more rapid production of ATP. The more ATP that is available to muscle cells, the longer, harder, and more powerfully you can work out. Thus, creatine monohydrate can indirectly help you lose body fat, since longer, more intense workouts help incinerate fat and build lean muscle. The more muscle you have, the more efficient your body is at using energy and burning fat.

The way to use creatine is to start with a loading phase, which usually is 20 grams a day for five to seven days. To do this, take five grams (one teaspoon) four times a day, for five to seven days. This is followed by the maintenance phase, which is five to ten grams a day. After only one month, you should see a noticeable increase in size and strength.

Fish OilA study of 60 healthy 60-85-y-old men and women revealed that fish oil n-3

slows the normal decline in muscle mass and function in older adults and should be considered a therapeutic approach for preventing age-related muscle loss and maintaining physical independence in older adults. This study was published in the American Journal of Clinical Nutrition in 2015. (3)

Parrillo Performance offers its omega-3 supplement: Fish Oil DHA 800 EPA 200™. It is a natural marine-lipid concentrate that contains omega-3 fatty acids in medically recommended concentrations. We suggest one serving daily with your meals.

The GymBesides these supplements, stick to your workouts as your anti-aging “drug” of choice. From an aging perspective, weight training and proper nutrition restore and preserve the body’s youth like nothing else. Lean body mass is a principal biomarker of health and longevity.

Physical activity is the best medicine for living longer. When you work out regularly, experts estimate that you may be able to add 8 years to your life.

Insulin ControlIn addition, insulin may play a role in anti-aging. Research has discovered that when insulin is maintained at a low level in animals, they live about 50% longer.

To possibly keep insulin at anti-aging levels, simply avoid simple sugars, including those in fruit (fructose). Also, sugar “cross-links” with proteins in the body, accelerating the signs of aging such as wrinkles and saggy skin.

So there you go: Make sure you employ these strategies, along with a protein-rich, nutrient-loaded diet, such as the Parrillo Nutrition Program, and you’ll be blasting away in the gym for a long time to come.

References1. Jayachandran, M., et al. 1996. Status of lipids, lipids peroxidation and antioxidant systems with Vitamin C supplementation during aging in rats. Journal of Nutritional Biochemistry 7:270-275.

2. Hayley, J.D., et al. 2015. Prevention and optimal management of sarcopenia: a review of combined exercise and nutrition interventions to improve muscle outcomes in older people. Clinical Interventions in Aging 10: 859–869.

3. Smith, G.I., et al. 2015. Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults. American Journal of Clinical Nutrition 102: 115-122.


What is wrong with fruit?

Infusing bodybuilding food with taste

Muscle soreness sucks

Calf payoff

Forearm strategy

Minor exercises a waste of time?

BY IRON VIC STEELE

Hey,

Why are you so down on fruit! C’mon – fruit is the healthiest, most natural food on the face of the earth. What is there to dislike about a pear? An apple? An orange? Really! Yet you are okay with stuffing your face with animal protein. That is not natural or healthy. I have never heard of a fitness expert hating on fruit till I ran across you. I am a vegetarian and fruit makes up a big part of my diet. No way would I dump fruit.

Renee, NYC

Nothing personal Renee. I like the taste of the stuff myself. The problem with fruit is it spikes insulin and as you know, insulin is the precursor to body fat production. Eating certain types of fruit on an empty stomach makes insulin shoot through the roof. It is no coincidence that a large percentage of vegetarians are overweight. Blame it on an ‘all carb, all the time’ diet.

Protein, dietary fat and fiber carbs do not spike insulin and this is why elite bodybuilders make protein/fat/fiber the backbone of their nutritional game plan. Vegetarians are limited in their food selections to differing types of carbohydrates, most eat industrial foods and refined carbs, all of which cause insulin secretions. You act as if mankind were designed to run on fruit fuel. Quite the opposite Renee, primal man ate animals. Indeed, before the advent of agriculture, a mere 10,000 years ago, primitive men migrated with animal herds. As a species we are designed to run on protein. I like the taste of fruit myself and will eat it periodically as a sweet taste treat. Hey, it is not my fault fruit affects the body the way it does. Don’t kill the messenger. However, if you ever decide to lose that twenty pounds of spare body fat that I know you are carrying, lose the fruit. Oh, and toss all those estrogenic soy products vegetarians love so much.

Hello Vic,

What’s your opinion on minor exercises: incline flyes, tricep kick-backs, Arnold presses, lunges, cable laterals, single-arm rows, sissy squats and decline bench presses…all the minor movements? Do you avoid them all together? Do you use some periodically? Personally, I like to roll in a ‘minor’ exercise or two for the sake of variety. I found that if the technique is strict enough, I can get good contractions on the lamest of exercises.

Rex, Texas

I don’t spend a lot of time on minor-league exercises. I barely have time for the big important exercises and whatever time I do have left, I will usually use the machines. On the other hand, if you have the time and want to try some different movements, why not? I like to think of the minor exercises as desert: never eat desert before the entrée and if you are full, you can skip desert. I can’t say I am dying to try any of the exercises you list. We used to use sissy squats as a thigh finisher after squats, leg presses and hacks. Sissy squats done right will set your thighs on fire. We got good at them and could do them holding a 45-pound

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plate. Never do declines alone, if you miss a decline rep without a spotter you can get strangled. We used to do declines with dumbbells: brutal! Again, we used dumbbell declines as a chest workout finishing exercise. Most trainees get zero benefit from tricep kickbacks. Dave Draper said that he trained with Arnold off and on for ten years, including umpteen shoulder workouts, and he never once saw Arnold perform the corkscrew Arnold press done with dumbbells. One odd exercise we actually did get a lot out of were single-leg leg presses. We’d push with the weak leg till failure, then push with the strong leg till failure; then immediately push with both legs together till failure.

You need help standing up after this extended set and you will have a hard time walking without falling.

Greetings,

Is it possible to make bodybuilding foods taste good? My brother and I decided to get real serious during our summer break from college. We live in an apartment and Jules is quite content to live on steamed rice, broccoli and dried out chicken breasts. The food tastes flat and awful. He is a terrible cook and doesn’t seem to mind that his ‘food’ sucks. Is there anyway to put some flavor into foods associated with bodybuilding, i.e. lean proteins, fiber and starch? Jules keeps

Iron Vic Speaks!

saying ‘food is just fuel.’ I am about ready to be done with this. Which is too bad, on account of I WAS fired up to get ripped.

Kaz, Madison

Get a bottle of CapTri® C8 MCT and a copy of the CapTri® cookbook. Unimaginative food prep is likely the single biggest reason athletes quit bodybuilding. While lifting weights and performing cardio are satisfying, stress-busting and often fun, eating dried out chicken breasts four times a day, seven days a week is inhumane. Let us just focus on one food item: the mainstay of bodybuilding nutrition, the chicken breast. Why is the chicken breast the number one bodybuilding food? It is sufficiently high in protein and low in LCT saturated fat. Plus it is relatively inexpensive compared to other lean protein sources. From a culinary perspective, the chicken breast is tough to cook because of its natural bulbous shape. It is easy to over cook and dry out the thinner parts of the breast while the center remains raw. Grotesque! One chef trick is to take a kitchen mallet and flatten the chicken breast. Lay down a layer on cellophane, place a boneless, skinless breast on the cellophane. Pound the breast until the center is flat: ideally the breast is flattened to ¼ inch thickness. Dredge the flattened breast in oatmeal flour. Grind a half cup of oatmeal in a kitchen blender and voila! Oat flour! Heat CapTri® C8 MCT over a medium heat and sautee the flattened, dredged breast in the hot lipid. When one side attains a golden-brown color flip it over using tongs. This creates a succulent, delicious chicken breast that you look forward to eating. There are dozens of innovative food prep methods in the CapTri® cookbook. When diet food tastes good the battle is won!

Steel-Man,

What is the cure for intense muscle soreness? I am a serious longtime

John Parrillo's Performance Press

bodybuilder and it seems like since I turned 40, I have a hell of a time with intense muscle soreness. In the old days it wasn’t as intense and it didn’t occur as often. I suppose young guys bounce back quicker. Should I train through the soreness? It seems like when I do that, go ahead and train even though I am sore as hell, the session sucks. Are there any tricks of the trade for dealing with the intense soreness that accompanies a really hard training session? Any ways that you know to make it go away?

Bob, Columbia

This is a real problem for hardcore trainers. You could cut back on the length and severity of the training sessions – but that would likely kill results. John Parrillo would advise you to revisit your nutrition. Post-workout supplementation provides shattered, battered muscles the raw material needed to heal and rebuild. Are you supplementing with 50-50 Plus™? I would start there. If you are training the same muscle more than once a week, make sure to use different exercises for the targeted muscle in each session. Sore-to-the-touch muscles are usually associated

with high rep sets. Perhaps lowering the rep range might relive some of the trauma. I have had great success using whirlpools, steam rooms and sauna; for whatever reason, for me, hydrotherapy really helps my soreness and speeds recovery. Some athletes will perform high rep ‘flush sets’ on their off days. Let us say that you squatted balls-to-the-wall on Monday and on Tuesday the leg soreness is murderous. On Tuesday perform one set of 20-reps in the ‘no-weight’ squat and then one set of 12-20 reps with 95-pounds. There are bodybuilders that swear this ‘flush the muscle’ procedure pushes toxins and waste products out of traumatized muscles and promotes soreness relief.

Hello again!

You helped me out last year when I asked your advice on bringing up my stubborn calves. You related to me the old Arnold tale of doing sets of calves between other exercises. I wanted to tell you that since then I have added 1 1/8th inch to my calves, bring them from 14.5 to 15.6 in a six-month period. I am thrilled beyond belief! My calves are still under-sized, but my lower legs now appear proportional

Photo By Matt Dohney

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to my 25-inch thighs. The guys at the gym thought I was nuts. Between whatever I was doing, say benches, I would walk over to the seated calf raise device and hit a set of 12-15 reps. I must have done 1,000 sets of calves in six months. I worked hard! Thought I’d let you know.

Jason, Seattle

Crazy tactics are sometimes needed to overcome stagnation. Calves and forearms have dense muscle tissue and need more sets and higher reps to maximize growth. Additionally, since calf training really doesn’t interfere with other lifts, it makes it possible to perform extra work without compromising the workout. You could not, for example, perform extra sets of triceps or shoulders between bench press sets as this would destroy pressing ability needed for benching. Calves are unique in that they can be trained without hurting other lifts. I don’t know if this strategy was originated by Arnold, but it is amazingly effective. High volume and high reps work best for calves and since there is no ‘muscular conflict’ the Austrian Oak ‘slipped in’ something like 200 additional sets of calf raises per week using

this approach. I find it gratifying that younger guys can use these Old School tactics to elicit gains in 2018.

Hey,

My forearms are subpar – what is a good approach to building them? I know in the old days bodybuilders spent a lot to time training forearms. I train my biceps quite a bit and my arms are not bad – 17 inches. My forearms are a puny 13.75 inches. I need some forearm work: how much, how often and what exercises are best.

Ruggles, West Virginia

Indeed, men like Bill Pearl and Frank Zane would routinely train forearms three times a week performing upwards of 25 sets per forearm workout. I am not suggesting 75 sets of forearms per week as that is overkill – however you can bring them up relatively quickly if you have not been training them. There are three or four important forearm exercises and one excellent fascia stretch. The wrist curl is done by placing the backs of the forearms on a flat bench with palms facing upward. Use a light weight and curl the wrists

upward as high a possible on each rep. Allow the barbell to lower down as far as possible to start each rep. Two or three sets, 10-15 reps will generate a burn beyond belief. The reverse wrist curl is just that: identical in every respect to the wrist curl except palms are facing downward. Super set (alternate) wrist curls with reverse wrist curls. The reverse curl is done standing. This is a strict barbell curl only with palms facing downward. 2-3 sets of 8-12 reps are ideal. An excellent forearm finisher is to perform a set or two of the wrist roller: a plate is attached to a rope hung from a handle. The bodybuilder then rolls the rope and plate upward. This is the ultimate in forearm burn. Here is a Parrillo fascia stretch for the forearms: splay the fingers and place the fingertips on a wall in front of you at waist height. Lean onto the fingers with straight arms. This stretches the forearm muscles and allows you to control the depth and degree of the stretch. Stretch the forearms between each set. Perform this workout after biceps (never before) and in 10 weeks, training forearms twice weekly, you can expect a ½ inch increase in forearm size.

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Bodybuilding Supplements - Phonnie Reiman · 2018-08-01 · 4 AUGUST 2018 1-800-344-3404 AUGUST 2018 5 Phonnie Reiman is a 45-year old mother of four that came to competitive bodybuilding