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paige welch"I get tremendoussatisfactionfrom using myknowledge to helpothers achievetheir goals."Daily Meal ScheduleMeal 1Meal 2Meal 3Meal 4Meal 5Meal 6Egg whites, CapTri , Pitawrap with lettuce & tomatoTurkey, Pita wrap, lettuce,tomato, green beansParrillo Pancakes, potatoesGreen beans, potatoesTilapia, salad with dressingBanana, Parrillo proteinshake with berries Concentrated caloriesource for gainingmuscle mass. Energy source fordieters intent onlosing fat whileretaining muscle.“I love Parrillo’s Butter-Flavored CapTr and I alsolove the Parrillo Soft Chew protein bars; my favoriteflavor is Pecan Praline. I was introduced to CapTri by my husband. I love cooking my egg whites andParrillo Protein Pancakes using the butter-flavoredCapTri as the cooking oil. CapTri not only addsflavor but helps me attain my designated fat intakefor the day. I was introduced to Parrillo Soft Chew Pecan Praline bars at a show in October 2016. Macrofriendly, great tasting foods are a must in my life. TheParrillo Soft Chew bars are so delicious that theyallow me to feel like I am cheating – which is theultimate compliment for an acceptable bodybuildingfood. Macro-friendly products are a must for meand Parrillo Performance products exceed myexpectations as far as being macro friendly.” A cooking agentfor frying foodshealthfully.PWWeekly training splitphoto by Amir Marandidevelop a better relationship withfood, others might want guidance onhow to begin a healthier life style - Ilove the idea of helping others.”If Paige decides to continuecompeting, with her structure andexcellent stage presence, one couldeasily see her capturing her pro cardthis June. If Paige obtains her procard, and with Andrew’s and Dylan’sexpert assistance, Paige will no doubtredouble her current effort and wecould see her competing successfullyat the national level very soon. Shehas a very good support group andher delving deeper into nutrition8April 2017and diet will enable her to jumpup to the next level. She also feelsthat “discovering Parrillo, relativelyrecently” will net big dividends.“I am looking forward to reallyexperimenting with a wider array ofParrillo supplements. The selection isamazingly wide and there are so manypossibilities for making strict dietingmore doable; the fact that thesepotent products taste so amazinghas allowed me to put a lot of flavorback into my diet.” Only good thingscan happen when Dylan, Andrew andPaige start dialing in Parrillo Products.This young talent has a bright yFridaySaturdaySundayback and bicepschest and tricepslegs and shoulderrepeat Mondayrepeat Tuesdayrepeat WednesdayoffCardio: I perform cardio 5 days a week right now.Two days the sessions are 30 minutes in length andtwo days the sessions are 25 minutes long. I also willset aside one day for HIIT CrossFit WOD training this may increase since I am in the beginning stagesof prep for my June show. I prefer “fasted cardio”(empty stomach) ergo I do cardio every morning at4:45am before work. My cardio device is typically theStair Stepper. I am a big believer in managing energynot time; I am a morning person and it is when I ammost productive. So for the time being I multitask – Istudy and read my schoolwork while I sweat to deathon the Stair Stepper.Parrillo Performance6200 Union Centre BlvdFairfield, OH 45014Also Available in Butter FlavorOrder: (800)344-3404Info: (513)874-3305Web: .comApril 20179

everything that you thought you knew about stretching is wrongMEETSEverything That You Thought You Knew About Stretching is WrongBy Dr. Jeremy GirmannTight muscles can generatepain, impair performance, andlead to a host of musculoskeletalproblems; or so we’re taught. As aPhysical Medicine and Rehabilitationphysician, stretching for tightnessis a topic of discussion as commonamong patients and practitionersin my field as perhaps statins forheart disease in the realm of primarycare. The problem with stretching“tight” muscles, however, is that itdoesn’t work (I’ll leave statins for afuture article). It’s a paradigm that isfundamentally flawed. Muscles aren’tactually tight, and stretching (donein the conventional way) doesn’tmake them any looser. There is abit of semantics involved here butthe word “tight” is not a mechanicalterm and is therefore of limited usewhen describing the properties oftissue. While most tend to imply arestricted range of motion in which ajoint can assume a limited number ofpositions, “tight” offers no definitivedescription of the dysfunction. Somesuggest that such restriction is relatedto structurally shortened muscles.As it applies to the biomechanicalproperties of the involved tissues,however, the reason for restriction isless about length and more accuratelyrelated to compliance and tissuetolerance. In other words, your abilitybend over and touch your toes isnot predicated on the length of thehamstring muscles as much as it is onwhether your brain will allow you todo so – whether it will tolerate thatposition. Confused? Read on.Some studies have in fact shown asustained increase in muscle lengthafter stretching that muscle for a givenperiod of time. Most of these studies,however, have involved anesthetizedsubjects, either human or rats, orhave been performed with isolatedmuscle models in which rats aresacrificed and all other structures arestripped away, leaving only the muscleof interest to be examined.The problem with these study designsis that the neurologic control of themuscle is eliminated, which is muchlike studying how far cars might rollwithout the influence of drivers orbrakes. Though perhaps allowing forinteresting observations, the practicalimplications are rather limited.Muscles are ultimately governed bythe neurologic system. Our brains tellour muscles to move, and our musclesare under constant surveillanceby various neurologic mechanismsthat are designed to insure properfunction and safety of the movingparts. If the body senses an unfamiliarposition as mine might during anattempt to do the splits, variousstretch receptors send out signalsthat prevent further movement in thedirection of the new and potentiallyvulnerable position. The body doesn’tunderstand it so it doesn’t want togo there. This serves as an importantprotective mechanism that isdesigned to prevent tearing of tissueand compromise of system integrity.In this way, decreased musclecompliance isn’t a musculoskeletalproblem but rather a problem of theneuromuscular system. Essentially,the nervous system ‘thinks’ thatthe muscles aren’t strong enoughto maintain the regulation of forcetransmission throughout the body inthe new position so it, in combinationwith the muscle, won’t comply withthe attempted movement. Rather,it will want to stop short of thenew position because that is what’sfamiliar and perceived to be safer.Whatever the position, the nervoussystem continually asks, “Can I besafe there?”Beyond the neurological influence,an understanding of the tensegritymodel of body structure shouldalso be considered in an effort tobetter understand biomechanicsand the role of stretching. Imaginefirst the human skeleton - the bonesrepresenting the foundational bricksof our bodies, which hold up theindividual muscles that attach to them10April 20171-800-344-3404and create movement. Now abandonthat relatively rigid and myopic visualimage. Instead, imagine a networkof muscles and connective tissue inwhich the bones float. This model,one of floating compression, mostaccurately represents how the bodyfunctions as a whole. Rather thanbeing a summation of independentlyoperating parts, our bodies aredynamic systems of interwovenand communicating units workingtogether in synchrony. Musclesare imbedded in connective tissuesuch that our entire body “suit” isinvolved in movement and forcetransmission. Even when a muscle isrelaxed, it exerts force radially to thesurrounding tissue structures. This isyet another reason why the study ofisolated muscular structures does notaccurately represent what occurs aseach of us performs a stretch.So where do we go from here?We need to disenthrall ourselvesfrom the idea that stretching a musclelonger and harder will ultimatelylengthen it. It won’t. It will only riskdamaging it.Instead, we should start with theidea that increasing range of motionis accomplished by using our bodieswithin that range and by placing themuscles under load. As in the caseof lifting weights, one might use alight load to engage their terminalrange of motion in a particularexercise, gradually increasing theload over time. A focus on flexingthe muscle forces the musclefibers to communicate with thenervous system. The result is thatthe muscle develops strength andcontrol throughout the positionsin which it is used, and the brainbegins to learn that it can allowmovement through that range ofmotion without risking injury. Whatnaturally follows is the somewhatcounterintuitive recognition that foroptimal range of motion, we desirestrength and stiffness of the musclesand connective tissue. Tissues canbe strong and stiff, yet compliant.The body favors strong and stiff toweak and loose because it reducesthe risk of injury. The key, however,is that the body needs to be strongand stiff (albeit compliant) in everydirection. As described above, anymotion imparts force throughout theentire system. If there exists a weakand loose link, the system is subjectto injury and dysfunction. Deficienciesare common, as individuals tendto develop imbalances given theirhabitual movement patterns. Whetheralways bending to the same sideto pick up objects from the floor orstressing particular movements morethan others in the gym, repetitiveand unbalanced movement patternsfail to develop strength and stiffnessin every direction.What else? Practice pandiculation.Though it might be an unfamiliarterm, you’ve done it before. You wake,pull your arms and legs inward, beginto yawn, reach your arms overhead,extend one leg, and then the other.The muscles are contracted and slowlylengthened, followed by completerelaxation. Many other animals do thesame. When your dog arches its backthen drops its belly, curving downwardas it lengthens its legs and back –that’s pandiculation. The contractionallows for the muscles to be sensedor ‘felt’ by the brain, resulting incomplete conscious control andallowing for a slow, intentionaldecrease in the level of contractionduring the lengthening phase. Thisconscious control represents anopportunity for the brain to learnand results in a fortification of theneuromuscular connection. Theprocess of pandiculation can beapplied to nearly any movement.Considering everything that we’veexamined thus far, a natural questionarises: With sufficient training, wouldit be possible for anyone to performthe splits? Not by any ‘stretch’ ofthe imagination. Muscular unitscan certainly be trained but bonylimitations remain. Whether you’llbe able to do the splits depends on,among other things, the shape of thefemoral neck, the angle at which thefemoral head is inserted into the hipsocket, and the orientation of the hipsocket. The bony anatomy of the hipsalso partially determines whethersomeone will be able to assume adeep squat position. Individuals ofPolish descent, for example, typicallyhave shallow hip sockets, which allowsfor a significantly greater range ofmotion in the squatting position thanthose with deeper hip sockets.My editor cautions me that I’mout of space for this month.For more on stretching, rmance.comFollow Dr. Girmann on Instagram @JeremyGirmannApril 201711

take care of the big things; the little things will take care of themselvesa bodybuilder is bornAneed a solid foundation of overallmass. That’s why the mostappropriate and effective routinesfor beginners are those composedentirely of basic, compoundmovements. They hit multiple musclegroups at once, and allow for useof maximum resistance. A perfectroutine for someone in their first yearof training would be a list of exerciseslike this:odyuilderisornBy Ron HarrisEpisode 121: Take care of the bigthings; the little things will take careof themselvesThis month’s topic came tome from a Facebook messageI got from a young man in India. Hewas asking me how to improve hisupper chest, which is a fairly commonphysique concern. I clicked over to hispage to see what he looked like, andas is the case with many of the wouldbe bodybuilders who contact me, heappeared to be about 120-140 poundsat most. In other words, he had hardlyany muscle mass in the first place, yethe was concerned with one specificarea he perceived as lagging.I don’t mean to single him out orpeople from the great nation of India,because this way of thinking is quitecommon across all countries andcultures - anywhere that people aretrying to become bodybuilders. Theexpression ‘you can’t see the forestfor the trees’ comes to mind. Whenit comes to building a physique, onemantra that should be kept in mindat all times, especially in the first fewyears of training, is:Bench pressSquatDeadliftMilitary pressChinDipBarbell rowImmediately, the first question mostbeginners would ask is, what aboutarms? Why aren’t there any armexercises? It makes no sense at thisstage to do any direct arm work, eventhough most beginners often onlywant to work chest and arms. If youcan work your way up to using decentweights on the bench press, militarypress, and dips; your triceps are goingto grow. Similarly, getting strongeron deadlifts, chins, and barbell rowsis going to give your biceps plenty.the most appropriateand effective routinesfor beginners are thosecomposed entirely of basic,compound movements.“Take care of the big things; the littlethings will take care of themselves.”of work. Think about the amount ofweight that these basics allow you touse. Which do you think works thetriceps harder, assisting the chestin bench pressing 300 pounds forreps, or doing a single-arm overheadextension with a 20-pound dumbbell?Do the biceps get worked moreassisting the back in a 300-poundbarbell row, or curling a 60-poundbarbell? The incorrect assumptionis that isolation movements are thekey to growth, when in fact, mostmuscle mass in all bodybuilders isbuilt via heavy chest, back, leg, andshoulder training.Let’s get back to the original queryfrom the young man in India. Whatabout building the upper chest? Untilyou have some appreciable chestmass in the first place, don’t worryabout your upper chest in particular.Once you see that there is somedevelopment, you will know whetheror not your upper chest is trulylagging. If that’s the case, by all meansprioritize it by hitting incline pressesfirst on chest day. But if your pecsare still flat and shallow, just keepdoing bench presses and dips tobuild a foundation.If you still need a lot of mass, yourgoal should be to add as much sizeas possible. You do this by puttingyour time and energy into the bigbasic compound movements thatdeliver the greatest ‘bang for yourbuck.’ This is the exact opposite ofwhat many beginners do, which is tocopy the routines of pro bodybuildersfrom the magazines. Horrible idea!And I say this as someone who hasquite possibly written more trainingarticles about the pros than any otherbodybuilder writer in history.The way the pros train now is NOT theway they trained in their early yearswhen they were putting on most oftheir size in the first place. Back then,nearly all of them focused mainly onthe basic free weight movements.Now, many years later, they haveall the size they want or need; andtheir main concern is bringing upcertain areas or simply ‘refining’and ‘maturing’ what they have. Tothat end, they do plenty of isolationexercises like cable crossovers, legextensions, concentration curls, etc.Many of them have long abandonedsome or most of the basics, eitherdue to injury, the fear of injury, orthat they are simply too lazy to dothe toughest exercises now that theyreally don’t need to.Beginners have no business wastingtime and energy on a bunch ofisolation movements, cables, andmachines. Let me give you an exampleof why.Beginners have nobusiness wasting timeand energy on a bunchof isolation movements,cables, and machines.Beginner A starts off on a probodybuilder’s routine. He does a tonof exercise for each body part, hittingevery possible angle. He does little ornone of the exercises I listed above.In a year, he goes from 150 to 160pounds. Rather than consider that hisworkout might be holding him back,he looks into different supplements ormaybe even thinks he needs to hopon a cycle of steroids. I mean, he’straining so hard and has so little toshow for it! He’s particularly concernedthat his arms have only grown a halfinch even though he blasts them with20-30 sets every week.Beginner B trains every other day,warming up on each of thoseexercises and then hitting 2-3 goodwork sets of 8-10 reps. After a year,his numbers on deads, squats, benchpress, rows, etc. are all way up. Hewas 150 pounds at the start too,Facebook: Ron Harris WriterTwitter: @RonHarrisMuscleInstagram: ronharrismuscleYouTube: RonHarrisMusclebut now he’s 185. His chest, back,shoulders and legs have all beefedup considerably and he hardly lookslike the same person. And what doyou know - he hasn’t done a singleset of curls or skull crushers yet, andhis arms are up two full inches! He’sdrug-free and has no plans of usinganything for the time being, as he isdoing just fine without gear.As you can see, focusing on the bigpicture, meaning the overall physiqueand the movements that will giveyou the greatest overall results, is theway to go. Please don’t waste yourprecious time and energy on the littlethings, at least until the time comeswhen that makes sense. If you are indire need of size, do yourself a hugefavor and get back to basics. Theyhave worked for millions of peopleover many years, and they will workfor you too.Ron Harris is now availablefor online training!EmailRHarrisMSL@verizon.netfor detailsWhat do I mean by that? Beginners12April 20171-800-344-3404www.parrilloperformance.comApril 201713

the parrillo principlesten forgotten exercisescoming erect one inch at a time, feelthe hamstrings work over every inchof the ascent. Continuous hamstringtension is the goal. Two sets of 6-8reps will isolate the hamstring musclesin a way that is unobtainable bymachine leg curls. If you are doing thestiff-legged deadlift correctly, you feelthe hamstrings contract in real time. Ifyou use too much erector muscle, youwon’t be able to feel the hams contract.By Andre NewcombTen Forgotten ExercisesBodybuilding has been aroundsince the 1940s and modernbodybuilding has been around sincethe 1960s. In those seventy years a lotof exercises have been invented andlot of them forgotten. Most of themdeserve to be forgotten. Howeverthere are a sizable number ofproven-effective exercises that mostbodybuilders and serious fitness-typeslikely have never heard of that arereally good. We have assembled a listof ten excellent exercises that do notdeserve to die that you should give atest ride. These movements can andshould be used as stagnation busters.Poundage is added over time and atopa solid, well-formed technical base.Once you have the exercise techniquesuccessfully ingrained, seek to add5-10 pounds per exercise per session;this doesn’t sound like much, howeverat the end of a ten week period,the bodybuilder is handling 50-100pounds more than what they startedwith. The trick is to maintain perfecttechnique

Meal 3 Parrillo Pancakes, potatoes Meal 4 Green beans, potatoes Meal 5 Tilapia, salad with dressing Meal 6 Banana, Parrillo protein shake with berries “I love Parrillo’s Butter-Flavored CapTr and I also love the Parrillo Soft Chew protein bars; my favorite flavor is