Gift Certificates - Bodybuilding Supplements

The Trainer's Page: The Post Show Bluesof a bloated, sugar and fat ladenbodybuilder is truly depressing just tosee, let alone the fact that you mustlook in the mirror and see that.Get right back in the gym! Even if it isjust working light and going throughthe motions. Keep the good habitsalive by practicing them. Get the bodymoving and get the good food goingback in. You want to be packing foodin, but it needs to be quality too. Youhave an opportunity to gain big justafter a show, if you train hard and eatup strong with decent food. This iswhat we do as a Parrillo Performancepractice. The six weeks after theshow is vital to utilize. Those are thebest gains of the year! Not a time tobe down. Your body only gets in thisstate after an event where you havepushed for many weeks and the bodyis depleted and ready to respond.The Trainer's PageTHE POST SHOW BLUESBy Scott Canatsey – Lead trainer at the Parrillo Performance training facilityHave you ever prepared tocompete for a bodybuildingevent? Then, chances are you haveexperienced the “Post Show Blues.”This is a common malady suffered bymost every person who has competedin a bodybuilding event. The 12-16weeks it takes to prepare for the showand the mental and physical grindday after day creates a rhythm thatyou live by. Every moment is aboutthe final goal. The goal is to win theevent. This takes a focused mind,body and spirit working in concert toalign your being into a one missionmachine. But, how do you come downfrom that high of being an ultra-fit8JANUARY 2019machine? How do you come back tonormal life?The first thing to be aware of(especially if you are new to this), isthat you want to pace yourself withfood. Many tend to over eat likemad. I have even seen people gainover 50 pounds in 3-4 days after acompetition. A person cannot eventie their own shoes when they getthis out of hand; I have come close tothis myself. The high blood pressureand headaches are not worth it. Thisfood binge can also be the beginningof what brings depression on, dueto its awful affect. The awful look1-800-344-3404Eating poorly after the show is a surefire way of ruining that beautifulphysique that you are so proud of.Seeing yourself bloated and waterlogged is not attractive. This is whenyou need to turn it around quicklyor the decline for most people willcontinue. Those folks usually usethe default excuse of bulking seasonand will get back to the gym, but it iscommon that the eating habits arestill haphazard. There must be a wayto enjoy the pleasure of a post-showmeal or two without going completelyoff the rails when it comes tonutrition. If you can maintain controland eat smart, you will find that themental down time is not long and notas debilitating.A great way that I have found tokeep away the PSB, is to already haveanother goal in mind. Another eventon the far horizon is still a marker. Youwill not experience the lost feelingthat occurs when there is not a nextgoal. When there is just a questionmark, the mind has no moorings.Your focus will drift, and this lifestylewill not happen which takes diligenceand focus. The next goal shouldbe of higher caliber to keep youcontinuing to progress in the ranks ofbodybuilding. Remember, no one isstanding still. You are either movingforward or backward. In light of thisfact, we have no choice but to moveforward if you want to succeed.Having been in this Industry for thepast 30 plus years, I have counseledmany people through the post showphase. The PSB’s seem to be the worstfor the newer competitors, but evenseasoned vets can get a little lost aftera show. This seems to happen worseto the more competitive types. Theycan get so wrapped up in the processthat the entire world has ceasedto exist outside of their prep. Thismakes for a hell of a focused athlete(obsessed actually) and the resultcan be amazing, but coming backto earth after that can be a bit of arough landing.Let us bring to our attention anotherfactor of importance. The athletesupport system is one of the mostvital factors for the athlete readjustingto normal life without depression andthe feeling of being lost. The peopleclosest to you went through this withyou on some level. Take time to talkto them about the prep. You havecertainly been a handful to deal with,so let them vent as well and clearthe air. Have a good laugh about it; itcan be quite cathartic. Spend a littletime doing what they consider to benormal with them. Just make goodchoices when you go out to eat withfamily and friends. The show is over. Youdo not need to be perfect, you just needto be smart with your food choices.The most excellent way to avoidthe PSB’s is to adopt the ParrilloPerformance lifestyle. You are neverin an off-season. It is just changingseasons. Health and vitality throughexercise and nutrition: this is thefoundation of all that we practice. Ifyou just live as a bodybuilder, eatingseveral quality meals daily, takingextra nutrition when needed, trainingaccording to a regimen and scheduleand resting to recover from the workput in, you will experience a differentlevel of life quality. Not only is yourfitness better, but everything seemsto be affected by the higher qualityhealth lifestyle. Being a disciplinedperson just makes you a differentperson. Everything becomes veryintentional and life seems to becomemore purposeful.Follow this prescription to stayaway from the PSB’s and you will besuccessful. It takes some folks longerthan others to figure this out. I hopethis is helpful to someone strugglingwith this common bodybuildingaffliction. Fitness is a positive andjoyful thing. Let’s keep that glasshalf full! until next monthThe athlete support system is oneof the most vital factors for theathlete readjusting to normal lifewithout depression and the feelingof being lost.www.parrilloperformance.comJANUARY 20199

Muscle Meets Medicine: Shoulder Health: One thing you should be doingof joint distraction for optimalfunction and overall joint health. Ibegan to think about the possibleconsequences of repeatedly engagingin weighted exercises that create jointcompression without also performingjoint distraction.MEETSAs members of the primate family,humans share very similar anatomywith monkeys, chimpanzees, andorangutans. As it applies to functionalanatomy, one readily apparentdifference in the way that we use ourshoulders is that we don’t get around byswinging from tree to tree. The use ofarm swinging in arboreal locomotion isknown as brachiation.MEDICINEShoulder Health: One thing you should be doingBy Dr. Jeremy GirmannI have received several recentquestions related to shoulderpain. Those who have experiencedshoulder discomfort to any significantdegree are painfully aware of thelimitations that it imposes, not onlyon training, but also on general dailyfunction. I have become increasinglyconvinced that most of us could beprotecting our shoulders and relievingcommon causes of discomfort bymaking a very simple addition to ourdaily routines.Several years ago, on days when Iwould perform a number of upperbody pressing exercises, I wouldexperience a fair amount of shoulderdiscomfort. As a Physical Medicineand Rehabilitation physician andmusculoskeletal “expert”, I waslargely living the “do as I say, not asI do” adage when it came to trainingthe shoulder and chest muscles.I understood that performing anadequate warm-up, balancingand strengthening the rotator cuffmuscles, and maintaining properrange of motion while paying closeattention to biomechanics are ofpremier importance for optimaltraining and preservation of jointhealth. Despite my knowledge of this,when time was constrained (and whenis it not?), I would take short cuts andfail to properly address these things.Over time, I began to experiencesymptoms of shoulder impingement.One of the most common causes ofshoulder discomfort, impingementclassically results from aninflammation and irritation of thesupraspinatus muscle (one of thefour rotator cuff muscles) as it passesbeneath parts of the shoulder calledthe acromion and coracoacromialligament – together, thecoracoacromial arch (CA arch). Thiscondition can cause pain, weakness,and limited range of motion. It is oftenaggravated by overhead movementsor by lying on the affected side.After having dealt with the discomfortfor some time, I began to hang froma bar between sets of bench press,shoulder press, and other pressingmovements. Before long, I began tonotice a significant improvement inhow my shoulders felt during theworkouts. This led to me to furtherconsider the potential importance10JANUARY 20191-800-344-3404I figured that hanging from a bar waslikely to alter the fluid pressures inand around the shoulder, thereforeencouraging changes in the ways inwhich the blood and synovial fluidare delivered to the tissue comprisingthe shoulder structures. Perhapsthis would enhance oxygenation andnutrient delivery to these regions.Additionally, I presumed that hangingfrom a bar was likely to stretchmuscles, tendons, ligaments, andfascia that are otherwise seldomstretched. I wondered whether thiscould impart permanent anatomicchanges that would alter the ways inwhich the structures of the shouldersarticulate and function.As I dug deeper, I discovered that Dr.John Kirsch, an orthopedic surgeonwho had been struck by similarcuriosity, has done some pretty neatwork on this concept of hanging.In the course of his investigations,Dr. Kirsch performed CT scans ofsubjects’ shoulders while simulatingthe hanging position. To do this, hehad subjects lie in a CT scanner withtheir arm raised overhead while theyheld a rope that was attached to a 4060lb. weight, creating traction on theshoulder joint. The images that wereobtained from these scans revealed thatin this position, the head of the armbone – the humerus, lifted the CA arch.Given that the space under the CAarch through which the supraspinatusmuscle and tendon pass can narrowover time due to bony changes,stiffening and contracture ofligaments, and development ofmuscular imbalances, the idea isthat repeated hanging could createmore space. If done consistently, itwill lift the arch and stretch many ofthe structures that had previouslycaused narrowing and impingementof the supraspinatus. This, in turn,will decrease the irritation andinflammation that commonly causeshoulder pain.Surgically, acromiopasty proceduresare often performed to decompressand widen the region of impingement.Wouldn’t it be nice, however, ifwe could widen this space withoutthe need for surgical intervention?Perhaps it’s possible. Hang from a bar for 3 sets of 30 seconds. Perform the hanging stretches 5days per week.If you cannot comfortably hang withthe full weight of your body, it’s okayto keep your feet in contact with thefloor and perform this with partialbodyweight.Though you’ll want to first discussthe cause of your shoulder pain andappropriateness of this protocol withyour physician, I have noted successfulalleviation of pain with use of thisroutine even in individuals with partialrotator cuff tears. In the hangingposition, the supraspinatus (themost commonly torn rotator cuffmuscle) is relaxed and sits safelybehind the acromion.I generally recommend the followingprotocol:If you’ve been dealing with shoulderdiscomfort, or simply have an interestin maintaining optimal joint health,consider adding this to your routine. Perform very light, high-repdumbbell lateral raises within arange of motion that does not causediscomfort. This will warm up theshoulder joints and soft tissue.Follow Dr. Girmann on comJANUARY 201911

EXERCISE SPOTLIGHTPEAK CURLSHOW TO HAVE A PERFECT WORKOUT EVERY TIMEMy version of barbell and dumbbell curls is called the “peakcurl.” In this exercise, you slide the weight up the front of yourbody just to your lower pec line. Farther up than that, yourelbows come forward and you start working your front deltrather than your biceps.YOUR SIMPLE CHECKLIST TO GUARANTEE YOU KILL IT IN THE GYMAs you begin, thrust your chest forward slightly and yourshoulders down. Lift the weight slowly, keeping your upper armsclose to your body. At the top in the contracted position, dropyour shoulders and press your elbows even tighter against thesides of your body. You’ll feel total isolation and pressure onthe biceps. On the lowering portion of your exercise, let youropposing muscle group—your triceps—do the work. That is,force your triceps to pull the weight back down to the startingposition. Keep every muscle tight throughout the exercise. Withcurls, never swing the weight upward.A biceps peak is one of the most desirable physique traits acompetitive bodybuilder can possess. To build that peak, youhave to stress the outer head of your biceps. Curl upward, usinga hammer curl in which the palms of your hands face upward ata 30 degree angle. On the upward arc of the movement, dropyour shoulders and kick your elbows out slightly. You’ll feel deepisolation on that outer head.PERFORMANCE POINTS Slide the weight up your body just to your lower pec line. Thrust your chest forward and your shoulders down. At the top, drop your shoulders and press your elbows tightly against your body.order today! 49.9512JANUARY 2019The Parrillo Training Manual is designed to help you: Learn specific exercises that have proven effective for some of the nation’s topcompetitive 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 JohnParrillo 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 formaximum growth. A chapter on proper posing. Including all of the mandatory poses for mostbodybuilding organizations.1-800-344-3404“How was your workout?” Most ofus are asked this question all thetime. It might be at the gym in thelocker room or on the way out, ormaybe your significant other posesthis question. Are you always able tosay it was a great one? If not, don’tblame fate. Productive workouts don’thappen by accident. Here is a checklistto make sure every time you step ontothe weight floor, you are ready tomake it a workout to be proud of, andone that you will know took you onestep closer to your physique goals.Be well restedIt should go without saying, buta good night’s sleep always setsthe stage for a productive day,whether that be at the office, theclassroom, or the gym. Aim forthe gold standard of 8 hours ofuninterrupted, quality sleep.Eat a heartypre-workout mealYou may hear some esoteric typesrecommending that you weighttrain on an empty stomach to elicita better growth hormone release orsome such nonsense. You wouldn’tattempt to drive a car on an emptygas tank, so be sure you fuel up yourbody for good workouts with a solidmeal of a lean protein source alongwith a starchy carbohydrate. Chickenbreast and brown rice, or white fishand sweet potato are both excellentchoices to put down 90-120 minutesbefore you start pumping up.HydrateAlong with food, be sure to drinkplenty of water. Depending on yourbody size, activity level, and climate,you will want to consume anywherefrom a gallon to three gallons a day.If you are even slightly dehydrated,everything about your workout willsuffer, including your strength, focus,and ability to get a pump.Have at least onespecific goalGo into every workout with somethingto strive for, be it a new personalrecord on a lift, or even more repsthan before with the same weight.By Ron HarrisWrite out the workoutDon’t just wing it in your workouts.Have not only a plan to follow buttake it one step further and eitherwrite it down on paper or type itup on your phone’s notes. You willmove through your workout with realpurpose and direction.Dress for successMake sure your clothing iscomfortable and functional. Forinstance, you should never train in anymaterial that restricts your movementin any way. Don’t be a slob and train inclothes you’re already sweated in andhaven’t washed, either!Have the right musicWhatever music energizes you andmakes you feel invincible, that’s whatyou want on your iTunes or Pandoraas the soundtrack to your workout.Save a few all-time favorite tracks foryour most challenging sets.Put yourself in the rightframe of mindFinally, take a minute before eachworkout to put yourself in the properstate of mind. Clear all negative andtroubling thoughts and do your bestto set aside all your daily concernsabout jobs family, relationships,finances, or studies. Your problemswill still be there after the workout,so leave them outside the gym doorswhile you blast some serious iron andpump up your muscles!Facebook: Ron Harris WriterTwitter: @RonHarrisMuscleInstagram: ronharrismuscleYouTube: illoperformance.comJANUARY 20191313

The Parrillo Principles Compare and Contrast: What Sets Parrillo Apartto form a seamless whole: theParrillo approach sets in motionhighly defined diet and exercisestrategies that are interrelated andcoordinated. What makes Parrillounique? Within each of the broadcategories (nutrition, exercise) thereare numerous Parrillo twists andwrinkles that are completely unique.The comprehensive nature of theoverall game plan requires carefulplanning and a thoughtful, synergisticapproach. There are six bodybuildingelements, distinctly and uniquelyParrillo, that differentiate the Parrilloapproach from the rest of the pack By Duke NukemCompare and Contrast: WhatSets Parrillo ApartThe differences are profound andobviousWith so many competingbodybuilding strategies, it isnearly impossible for the sincereseeker to find methods that actuallywork. Most systems promiseamazing results, but as any highlevel bodybuilder will tell you,obtaining amazing results requiresan extraordinary effort and totalcommitment. Real bodybuildersunderstand that dramatic results donot occur with halfhearted effort. Ittakes backbreaking work in the gymcoupled with serious nutrition, amplerest and lots of consistency. With somany exaggerated claims and so manycontradictory bodybuilding methods,it is easy to be seduced by those thatpromise the most (results) in returnfor the least (effort.) We want tobelieve that there are shortcuts toserious results and that is not thecase. Of course, the world is full ofgurus that tell you their productsare revolutionary shortcuts. Fitnessrelated products support a billiondollar industry. Historically, diet booksare traditional best sellers; nutritionalsupplements are more popular thanat anytime in history and the accessto information has never been better14JANUARY 2019– with all these modern advantages,why are so many people unable tomake the gains they seek? Why is itthat so many well-intentioned highlyintelligent, motivated and disciplinedindividuals fail in their fitness efforts?Motivation and discipline are notenough: if you have the wrong gameplan, or, more likely, a partial gameplan, results will be less than optimal.At Parrillo Performance results are aforgone conclusion – assuming therecommended strategies and tacticsare implemented comprehensivelyMotivation and discipline are notenough: if you have the wronggame plan, or, more likely, apartial game plan, results will beless than optimal.1-800-344-3404and in totality. Fragmentation isthe enemy. In order to successfullyrenovate the physique, i.e., buildmuscle and melt off body fat, acomprehensive approach is required:diet alone, training alone, is notenough. Remolding the humanbody is something quite profoundand to build and shape the bodyrequires a “synergistic” approach thatcombines highly specific strategies ininterrelated disciplines. The Parrilloapproach towards bodybuilding isdefined by the uniqueness of theelements and how they fit together1. Nutrition: the Parrillo nutritionalapproach “trains” the metabolismto partition food more efficiently.John Parrillo is ground-zero formodern bodybuilding nutrition. Somany of the concepts and preceptsthat are today taken for grantedwere instituted (and resisted bythe mainstream) by John Parrilloin the late 1970s and early 1980s.The classical multiple-meal eatingschedule, nowadays standardoperating procedure, is a Parrilloinnovation. The idea of large caloricintake went against the starvationtactics used by Olympia winnersof that era. The Parrillo highcalorie, high protein approach wasconsidered “insane” by the expertsof the day. It was “impossible” fora bodybuilder to consume all thecalories that Parrillo recommendedwithout “becoming morbidlyobese,” as one critic insisted. Foodselection is critical: in the Parrilloapproach only “clean” calories areconsumed, those devoid of LCTdietary fat, sugar, insulin-spikingrefined carbohydrates and alcohol.Clean calories, lean protein, fibrouscarbs and natural starch carbs,form the backbone of the Parrillonutritional approach. Only foodspreferentially partitioned intocreating muscle and burningfat are consumed. Powerhousefoods are augmented withpowerhous

bodybuilding, he met with immediate success. The 42-year old licensed plumber won his bodybuilding pro card this past July. What makes his rapid rise so much more impressive was he was competing and defeating men young enough to be his sons. In the first of a few clichés, “