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The Parrillo PerformanceTraining CenterBY JOHN PARRILLOMineral magicA BODYBUILDER IS BORN5 reasons to attend one of the big showsTHE PARRILLO PRINCINPLESThe biggest mistakes in bench pressingMUSCLE MEETS MEDICINEHow to kill food cravingsIRON VIC SPEAKS!Want delts? Don't depend on machines
JOHN PARRILLO’SPERFORMANCE PRESSWhat's your story?MUSCLE MEETS MEDICINEPARRILLO TRAINING CENTER4January 20178Are you a. Bodybuilder? Fitness Model? Gym Owner? Personal Trainer? Contest Competitor? An Avid Parrillo Product User?Or maybe you. Have an amazing transformation story. Would like to inspire others. Want to show everyone what you've accomplished.Then we want to hear from you!TIPS AND TIDBITS18A BODYBUILDER IS BORN12All you need is to: E-mail us a short paragraph about yourself and why youshould be featured. Provide 5 - 8 high resolution photos Answer some interview questions Have a photo release signed by any professionalphotographers whose photos you will be using.THE PARRILLO PRINCIPLESStaff14PublisherJohn ParrilloEditor At LargeMarty GallagherIRON VIC SPEAKS!Design DirectorMarcus McCuistonContributingWritersJohn ParrilloMarty GallagherRon HarrisJeremy GirmannDuke NukemIron Vic SteeleScott Canatsey23MINERAL MAGIC20ContributingPhotographersJohn ParrilloDominique ParrilloMarcus McCuistonJohn Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is 29.95 2017by John Parrillo. All Rights Reserved. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail comto get started!
the parrillo performance training centerparrillo training centerThe ParrilloPerformanceTrainingCenterBy Scott Canatsey & Marty GallagherThe Parrillo PerformanceTraining Center, locatedin suburban Fairfield, Ohio isconsidered The Mecca of theMidwest by many in the fitnessindustry. The 5,500 square foottraining floor, lit by daytimesunshine that pours in through themassive front windows illuminatesthe giant photos of old schoolbodybuilding greats of the ArnoldEra which adorn the inside eastand rear wall. Any knowledgeablenewcomer would immediatelybe struck by the variety anduniqueness of exercise machinesthat cover every square foot of thegiant room. Custom designed andhand built, this is a vast armadaof machines, devices, tools, racks,weights, bars and cardio devices.It is overwhelming and futuristic.John Parrillo is an expert equipmentdesigner who designed and/orhand built many of the progressiveresistance tools or devices in theexpansive facility.In decades gone by, John createdinnovative flat benches, arched,thereby forcing the bencherto use optimal pec-isolatingtechnique. John’s latest creation isa revolutionary take on a classicprogressive resistance-trainingdevice: the leg press. Parrillo builta Mad-Max version of the leg pressthat incorporates inertia dampeningthrough hydraulic force as well asbeing able to adjust the force andmass independently. The Parrilloleg press provides the leg presserwith an entirely new take on an oldexercise. As one leg presser notedafter using John’s device, “Thedifference between John’s leg pressmachine and a standard leg pressmachine is the difference betweena 600-horsepower Corvette and ahorse drawn wagon.” Amen.4January 20171-800-344-3404The Parrillo Performance TrainingCenter is a facility with a philosophy.You don’t just walk in off the street,pay 10 and start doing curls;access to this fitness paradise isby appointment only. Those thattrain here use Parrillo modes andmethods. The gym is a bodybuildinglaboratory where theory is testedand results logged. Progress is ourmost important product. Thosethat adhere tightly to the entiretyof the Parrillo precepts invariablyexperience dramatic results. Ifyou were doing all that is asked, itwould be physiologically impossiblenot to make gains. This is not tosay that the Parrillo PerformanceTraining Center is strictly for elitebodybuilders or world championathletes, most of the trainees areregular people leading regularlives. However, these individuals,many of whom are competitors arecommitted, serious and “all in” forliving the bodybuilding lifestyle.John had someone in mind tobe the training center’s onsiteorchestrator and administrator,a Parrillo certified trainer whois able to supervise and drivetraining sessions, provide ongoingcounselling, to log results and makeintelligent course corrections, andto hold clients accountable. ScottCanatsey was Parrillo’s handpickedtrainer of choice to manage thefacility. John has wanted to workwith Scott for a long time because hesees in Scott the perfect combinationof empirical experience, competitiveexperience, theory and a genuinelifetime love for bodybuilding andfitness. Scott has a personalitythat John felt would be perfectfor dealing with the public in ameasured and intelligent way.Scott finally became available inthe spring of 2016 and he and Johnhatched a plan of attack. Scott hitthe ground running: his knowledge,enthusiasm and expertise created averitable stampede of new business.Everyone that works with Scott isfirst interviewed for the purposeof establishing realistic goals.The goals are set into a definedtimeframe and weekly mini-goalsare established; the trainee is heldaccountable, both in and out of thegym. Everyone is routinely andregularly assessed using BodyStat.BodyStat measuring determinesbody composition and takes all thesubjectivity out of bodybuilding.A BodyStat baseline is initiallyestablished and each week a ninepoint skinfold pinch test procedurereveals if the trainee has improved,regressed or stayed the same. Thisis invaluable information. Whenyou compile BodyStat data, makinglogical and appropriate changes totraining and diet becomes far moreprecise and effective. Adjustmentsand corrections are made to “finetune” the individual’s diet to suittheir personal physiological needsto meet the specified goal targeted.Everyone who works with Scottlearns quickly about fasciastretching: the idea is to loosentight fascia and elongate musclescompacted during intense weighttraining. Everyone experiencesfascia stretching and everyoneperforms sweaty, high intensitycardio. Scott routinely implementsforced reps, drops sets, ParrilloJohn has wanted to work with Scott for a long time because hesees in Scott the perfect combination of empirical experience,competitive experience, theory and a genuine lifetime love forbodybuilding and fitness.www.parrilloperformance.comJanuary 20175
john parrillo’s performance pressparrillo training centermainstream fitness. The commonquestion Scott hears from newclients is, “How am I supposed toeat all of this food?” Scott quicklyreiterates, “You must eat more tolose fat. Perform intense cardio, andkeep your weight training extreme.”It is the counterintuitive nature ofthe Parrillo approach that makes itso effective and result producing.Above all things, the Parrillophilosophy is about education. JohnParrillo and Scott are teachers atheart. They want you to learn thecraft of bodybuilding. The Parrilloapproach is the guiding light for youto take the craft to the highest level,if you desire.“extended sets” and the dreadedParrillo 100-rep belt squat. Scottwrites diet and supplement plans,monitors results and can tell in aNew York minute if you are notadhering to the proper nutrition andsupplementation outside of the gym.Everyone is expected to improve,and as we mentioned earlier, it isfactually an impossibility not toimprove if you are weight traininglike a berserker, sweating andpanting during daily fasted cardioand staying dead on the diet andsupplementation with precision.The facility churns out transformedphysiques as a matter of course. Atthe Parrillo Performance TrainingCenter a multidimensional anduniform methodology is practicedexclusively and because there isa uniformity of method there is auniformity of results, i.e. everyonegets results, results are the norm.The typical trainee new to the6January 2017Parrillo system that starts workingwith Scott is in for the shock oftheir lives followed by the bestphysical gains of their life. Scottnever fails to hear from new clientsthat they thought they knew a lotabout weight training, but havenever done the exercise this waywhich leads to uniqueness onhow the muscles feel. The ParrilloPerformance philosophy addressesthe art and science of bodybuildingon a variety of levels: there is ahighly specific plan of attack forweight training, aerobic trainingand nutrition and supplementation.All the plans interlock to formthe Parrillo matrix. With so manymoving parts, the process (at first)can seem confusing, particularly inthose first weeks when everythingmust be launched simultaneously.It is a considerable amount of newinformation. The Parrillo approachcan seem counterintuitive forsomeone coming from the world of1-800-344-3404There are a few new things on thehorizon at Parrillo Performance.With the addition of mirrors aroundthe training center, plans are beingmade for posing clinics and trainingcamps in the near future, for alllevels of competition. With years ofinstruction from John Parrillo andthe last 3 years working with SamirBannout, Mr. Olympia 1983, Scotthas come into his own as a “classicphysique” posing instructor as wellas a master of confirmation andmandatory posing for bodybuildingcompetition. The femalecompetitors generally work withScott’s “taller half”, Carrie Rapp,who as an outstanding eye for figureand women’s physique presentation.Another unexpected addition tothe Training Center is Dr. JeremyGirmann. The name should befamiliar, as Dr. Girmann currentlywrites the Muscle Meets Medicinecolumn in the Performance Press.He is opening an office here in thetraining center very soon whichis currently under construction.Dr. Girmann will be working withathletes and non athletes alike,who have training injuries or issuesstemming from training that areimpeding the fitness lifestyle ofthe patient. Dr. Girmann is also anamazing sounding board for Scott ina myriad of areas when he runs intoodd cases with his training clientele.Just another way that ParrilloPerformance is a cut above.The Parrillo Performance TrainingCenter is also being featured in theonline version of the PerformancePress. Just click on “trainingcenter” on the home page or go nter/. The blogwill be highlighting the Parrilloadherents who train with Scottat Parrillo Performance. Not allcompete, but all are on a mission totransform themselves physically andpsychologically. It is very helpful forothers with the same intentions tofollow along as it happens. You willlearn the Parrillo way.There is more than physical changethat occurs when one chooses theParrillo path. When a person trainsas Parrillo prescribes, the level ofmental acuity rises to meet thechallenges presented week afterweek as the body transforms fromthe work and diet strategy. Eachperson has a unique story and path,and many readers will resonate withthe people featured bi weekly thathave stories similar to their ownon the path to lead a fit life. Thiswill allow the readers to follow theprogress of the Parrillo trainee’s, asweekly updates on the progress willbe posted. Those who follow can trythe strategies themselves and learnto live the Parrillo lifestyle.It is unusual to see a successfuland actual “old school” trainingfacility pushing forward in thismilieu of instant results and 28 DayChallenges”. Patience is in shortsupply in today’s technology drivenworld, but The Parrillo system, asespoused by Scott and taught at PPtraining center, is alive and well,thriving and looks to have a verybright future.Parrillo built a Mad-Max version of the leg press that incorporates inertiadampening through hydraulic force as well as being able to adjust the forceand mass independently.www.parrilloperformance.comJanuary 20177
how to kill food cravingsmuscle meets medicineMEETSHow to kill food cravingsEat multiple small mealsBy Dr. Jeremy GirmannNothing can derail a diet likean intense food craving. I getthem, you get them, we all get them.I scream, you scream, we allscream for ice cream. Here aresome strategies that I use andcommonly recommend to helpsquelch the cravings:Use a hunger scaleOften people eat just to eat. They’restressed, or bored, or both andthey end up rummaging throughthe refrigerator when they aren’tactually hungry. Before you head tothe kitchen or to the nearest vendingmachine, assess your hunger anddetermine if you’re really justseeking a distraction. Whether youeat according to a particularmeal plan or a certain hungerlevel, eat intentionally.Distract yourselfI tend to snack most often when I’mat home. Food is easily accessibleand the cupboards have plenty tooffer. At work I find myself eating farless because my mind is distractedwith the events of the day. Whenyou feel the desire to eat, engageyour brain for 20 minutes and seewhether the hunger persists. Oftenit will subside. Similarly, once youfinish a meal, give your body sometime to tell your brain that you’refull. While you’re waiting, clear theleftovers from the table. If they’reallowed to remain in front of you,you’ll likely find that they end up inyour stomach.8January 2017There is ongoing debate in theworlds of sports nutrition andweight loss medicine regardingthe value of less vs. more frequentmeals. I prefer to eat multiple smallmeals throughout the day. Whilethere are several reasons for this,one big reason is that if I don’t eatfor many hours, my hunger willbuild to an insatiable level and Iwill eat anything and everything insight. Eating every so often keepsmy hunger at bay and allows me tomake smarter food selections.Get activeOnce a craving begins to set in,engage in some type of physicalactivity. You can go for a walk, do afew jumping jacks, or perform somewall squats. For whatever reason,I find it particularly helpful to do afew pushups. When you exercise,blood is diverted to the workingmuscles and away from the GI tract.The brain shifts focus from thefeeling of hunger to the activity athand.On the topic of physical activity, it isalso worth noting that once you doeat a meal, it’s a good idea to go for alight walk after the meal is finished.This can assist the digestive processand even blunt the sharp insulinresponse to the meal.Drink waterOften thirst is mistaken for hunger.I find this to be particularlytrue during cravings for sweetsand I suspect that the brain hasestablished this association due tothe fact that many fruits have highwater content.1-800-344-3404Drinking water can also be helpfulwhen cravings set in because it caninitiate feelings of fullness as thestomach’s volume is increased.Brush your teeth or chew gumThis works like a charm for me.Chewing gum gives your mouthsomething to do and the mintyfresh feeling that comes fromchewing gum or brushing yourteeth can be a deterrent to snackingor eating more than you shouldonce a meal is finished.Smart swapIf you’re craving salty foods, tryveggies with hummus. Cravingsweets? Try some fruit, a chocolateprotein shake, or flavored drinks. Ifthe craving involves a specific food,usually you can make a healthieroption that will offer more nutrientsand be lower in calories. If you dochoose to make your own versionof a food, usually the more involvedpreparation will prevent you fromeating as much as you otherwisemight have if you made your waythrough a drive-thru.Don’t deprive yourselfFollowing a healthy diet doesn’tmean that you can never eat pizzaor indulge in some chocolatecake. There is nothing wrong withtreating yourself to your favoritefood every once in a while. In fact, itcan be socially, psychologically, andeven metabolically advantageous todo so. Plan for it. If you decide thatevery Saturday you are going to eatany dinner of your choice, do so anddon’t allow yourself to feel guiltyabout it. This way, you will be able tosatisfy whatever your greatest foodcraving might have been during theweek. It gives you something to lookforward to and I even find that onceSaturday rolls around, many timesthe original craving has subsided.Also, reframe your mindset so thatinstead of thinking that you aredepriving yourself of foods that youcannot eat, think of all that you caneat – foods that will make you feelgreat and function better.Eat imaginary foodThis might sound a bit crazy but itworks. The next time that you geta craving, imagine eating that food.Imagine the taste, the smell, thefirst bite and the last. Then imaginebeing full and get on with the nextthing. Sometimes this allows youto leverage willpower just enoughto avoid eating the actual cookie orcandy bar. Often trying not to thinkabout a craving actually emboldensit and makes it much worse.Sleep or take a napMultiple studies have shown thatwith sleep deprivation comes weightgain. Much of this is related to thefact that simply being awake forlonger periods of time increasesthe likelihood that you mightfind yourself in the kitchen morefrequently. (If you eat at night whilesleepwalking, we have an entirelydifferent problem )It has also been shown that sleepdeprivation disrupts the hormonalbalance that normally keepsappetite in check.large volume of food that was bothnutrient-dense and low in calories.This will make you less likely tobinge on the bad stuff.Eat proteinIt has been known for sometime that protein-rich foods aretypically more satiating than theircarbohydrate-rich counterparts.The reasons for this were largelyunknown until 2012 when astudy was published which shedsome light on one of the majormechanisms involved. It wasdiscovered that digested proteinsmodulate mu-opioid receptors(MORs) on nerves found in the wallsof blood vessels that drain the GItract. When the peptides stimulatethese receptors, a sort of circuit istriggered which travels to the brainand back to the gut, ultimatelystimulating the intestinal productionof glucose which suppresses thedesire to eat.Avoid triggers and hot spotsEver heard of Pavlov’s dogs? In the1890s, Russian physiologist IvanPavlov was studying salivation indogs in response to being fed. In oneof his studies he would ring a bellwhenever food was presented tothe dogs. Naturally the dogs wouldsalivate in anticipation of eating thefood. He also noted, however, thatafter some time the dogs wouldbegin to salivate each time the bellwas rung even in the absence offood. In his seminal studies, Pavlovwas able to demonstrate the learningprocedure which later becomeknown as classical conditioning.Identify your triggers.Do you crave cookies every timeyou go to grandma’s house becauseshe always has some waiting foryou? (Let’s try another example. I’mnot hoping to convince you to stopvisiting grandma.)Do you think about pretzels everytime you walk down a certainhallway at work because youroutinely stop at a nearby vendingmachine? Try taking a different route.Don’t shop on an empty stomach.We’ve been warned before and yetmany of us still do it. The grocerystore is the ultimate hot spot fortriggering various cravings. Thebeautifully packaged foods andthe sweet smells wafting from thebakery trigger many of us to buymore and ultimately eat more.On the topic of smells, the foodcourt at shopping malls can alsopose particular danger to our diets.Interestingly, the power of aromasis so great that many food vendorsheavily leverage it. Several vendors,for example, will intentionally placetheir storefronts far from the foodcourt so that the smell of theirfood will be unchallenged by otherfood vendors as shoppers stroll by,Veggies firstThere are many mechanisms thatcontrol feelings of hunger but onesimple mechanism is related to thestretch receptors in the stomach.If you fill up with vegetables at thebeginning of a meal, the stomachwill fill and the stretch receptorswill begin to send signals to thebrain telling it that you are full. Thenet result is you will have eaten awww.parrilloperformance.comJanuary 20179
muscle meets medicineResearch has found that the colorblue can be a natural appetitesuppressant.to appreciatemore subtleflavors.Tap yourforeheadResearchers atMount Sinai St.Luke’s Hospitalin New York Cityfound that tappingyour foreheadfor 30 secondscan minimizethe intensity ofa craving andblur the imageof the food youcrave. Don’t tap toohard therefore successfully triggeringa craving for their particularproduct.Use a blue plateLight a scented candleWhile certain aromas do triggercravings and greatly intensifyhunger, the nose can becomedesensitized to smells over time.Immersing yourself in a particularscent by working near a scentedcandle or by using essential oilsmight decrease how significantlyyou are influenced by the smellof food. In fact, Christmas DinnerSyndrome has been used todescribe the common situationin which the person who hasbeen cooking doesn’t eat as muchas their guests because they’vesmelled dinner all day.Know that your taste andpreferences will changeIt can be helpful to know thatcravings for certain foods will notalways be so intense. When youbegin to eat a healthier diet, yourtaste and preferences will changeover time. As bizarre as it mightsound, I find that when my diet isoptimized, my cravings for cookiesand potato chips shift to applesand whole wheat bread. You begin10January 2017Research has found that the colorblue can be a natural appetitesuppressant. Since blue is almostnever found in natural foods, ourbodies have no appetite response tothe color. Red, orange, and yellow,on the other hand, have been shownto increase your appetite and makeyou eat more.Be your own motivationalspeakerAs lame as it sounds to suggestadopting a “can-do” attitude, it’scritically important. The alternative?People surrender to the idea thatthey do not have the willpoweror self-discipline to overcomecravings so they cave. Once theygive in to the craving, they becomeoverwhelmed with a sense of “toldyou so”. The mindset and behaviorrepresent a self-fulfilling prophecyand the vicious cycle persists. Tellyourself with certainty that you canovercome the craving and believe it;really believe it.Also, ask yourself whether givingin to the craving is really worth theresults of indulging. Consider thisperspective: I ate junk yesterday.Am I still benefitting from it today?Unless you treated yourself to asupreme pizza with some superpungent garlic and onions, the tasteof the food is probably long gone.You may also be less energizedtoday because the junk food thatyou ate yesterday didn’t serveas appropriate fuel. I always saythat except in the case of a rareDeLorean, you can’t expect thesystem to function optimally if thefuel that you provide is junk.Pleasure is temporary. Recognizethat the enjoyment is short-lived.Many give in to temporary pleasurewhen what they really crave is longterm satisfaction. This is the type offulfillment that someone might feelwhen they lose weight or cure theirdiabetes by successfully makinglifestyle changes and adhering to ahealthier diet.Lastly, recognize that we experiencereal-time change. You are not goingto lose weight or get healthier onlyat some special time in the future.It is happening right now with eachdecision you make and every foodthat you eat. Remind yourself of thiswhen you choose to eat or not eat acertain food.Do you have strategies to beat foodcravings? If so, share them with meby e-mailing me at:dr.jeremygirmann@inertiahealthandfitness.comOur bars just got a new lookWhat's your favorite flavor?12 bars per boxPARRILLOENERGY BARSTM 28.00 per boxFrench Vanilla High energy in a wrapper Slow release carbohydrate source Stay anabolic throughout the dayPeanut ButterSupremePARRILLOPROTEIN BARSTMStrawberry ShortcakeHIGH PROTEIN HIGH FIBERSOFT CHEW BARSTM 36.00 per boxChocolate Peanut Butter DelightChocolate AlmondCoconutPROTEIN CHEW BARSTMFudge Brownie22 grams of protein per bar17 grams of fiber per bar Only 3 grams of Net Carbs and 130 Calories per Soft Chew barContains 2 grams of CapTri MCT OilPecan Praline 32.00 per boxChocolate Cherry Cordial 20grams of high biological value protein Perfect 60-40 ratio of carbohydrates to protein Optimal post-workout “feeding” 32.00 per boxVanilla CremeGraham CrackerPeanut ButterToffee Chews like taffy 20 grams of protein per barFollow Dr. Girmann on Instagram @JeremyGirmann1-800-344-3404VanillaChocolate Graham Crackerwww.parrilloperformance.comJanuary 201711
5 reasons to attend one of the big showsa bodybuilder is bornAand fitness athletes and fans attend,there must still be many, many moreout there in the USA and aroundthe world who have never been. Ifyou’re one of those, and especiallyif you’ve been on the fence andconsidered making a trip out toone of the two biggest shows in thefitness industry, let me convinceyou why you owe it to yourself toget to either Columbus or Las Vegasnext year.odyuilderisorn1. Meet your fitness familyBy Ron HarrisEpisode 118: “5 Reasons toattend one of the big shows”I attended my first Mr. Olympiain 1991, and my first ArnoldClassic in 1995. In those days, therewas merely a smattering of boothsand tables at the Mr. O (which washeld in a different date and cityapart from the Ms. Olympia), and theArnold Classic ‘expo’ was roughly 40booth spaces in the basement of theold Veteran’s Memorial in Columbus,Ohio. You could easily check them allout in an hour or two at most. Today,both of these expos have grownexponentially, with the Arnold Exponow filling the cavernous GreaterColumbus Convention Center withover 1,000 booths slated for 2017and attracting 200,000 visitorsevery first weekend in March. TheArnold Classic started out as purelya men’s pro bodybuilding event,but now encompasses more sportsand athletes than the OlympicGames. The Olympia Weekend inLas Vegas isn’t quite as large, butit’s not too far behind. And you haveevery pro division’s Olympia titlebeing contested: The Mr. Olympia,212, Figure, Fitness, Bikini, Men’sPhysique, and Women’s Physique. Asmany of both of these mega eventsI have been to, I never cease to beoverwhelmed and overcome withthe size and scope of them. I alsorealize that as many bodybuilding12January 2017For many of us, there aren’ta whole lot of other men andwomen around who share ourhigh level of enthusiasm anddedication when it comes totraining hard, eating right, andconstantly working to improveour physiques. Depending onwhere you live, you might evenbe the only one around, or atleast at your gym. It can makeyou feel like a bit of an outcast attimes when you live a lifestyle sovery different from everyone elsearound you, and have goals thatthey can’t and don’t understand.Why would you want to get anybigger? Why would you wantto get so lean you can see allthose gross veins popping out?Why do you need to eat all thetime, drink all those shakes, andtake all those pills? Guess what?If you go to the Arnold or theOlympia, you will be surroundedby thousands of people just likeyou who live the bodybuildinglifestyle and totally ‘get it.’ Thehost hotel restaurants even havespecial bodybuilder menus for theweekend to accommodate yourneed for clean meals. You won’tbe an oddball or a misfit here.You will fit right in with the restof your extended iron family! It’sactually pretty comforting to beamong ‘your own’ this way. Noone looks at you like a weirdobecause you have muscles, or1-800-344-3404you’re eating out of Tupperware .For many of you, this might bethe first time you finally feel likeyou ‘belong.’ I have to say, thataspect of the trips alone is prettydamn cool.2. Inspiration everywhereyou lookAnother part of these bigcontests and expos that can’t beunderstated is the inspirationfactor. If you’re a bodybuilder,this is where you can watch thevery best in the world compete,men like Phil Heath, DexterJackson, Kai Greene, Big Ramy,and so many more. Seeing theirphotos or watching them onyour computer is one thing, butbeing there in the audience andwatching them pose in real lifeis quite another. These men havetaken muscular development tothe greatest extreme possible,looking like living Marvel Comicssuperheroes. At the expo, thebooths are staffed by virtuallyevery top pro and amateurbodybuilder in the USA andbeyond, and you also have thechance to meet legends of thepast as well. But that’s justthe tip of the iceberg. Walkingaround the expo just like you areso many men and women withtruly outstanding physiquesthat you may have never evenheard of. Every time you thinkyou just saw the best-built guyor girl ever, you turn a cornerand there’s someone else thatlooks even better. It can be a littleintimidating the first time, untilyou learn to use those incredibleyet unknown physiques asinspiration, just like the Proson stage. And who knows? Youmight be inspiring other peoplethere too!3. Free samplesWho among us doesn’t lovefree stuff? The expos featurehundreds of booths, most ofwhich are giving out free samplesto try out. Even if you are loyal tothe quality Parrillo Performanceline, there’s nothing wrongwith grabbing sample packetsof other products while you’rethere. Things like drink samplesin Dixie cups and chopped upprotein bar samples can evensave you from starving when youfind yourself shuffling along onthe packed expo floor for hoursand way behind on your meals.If you go to the Arnold or the Olympia, you willbe surrounded by thousands of people justlike you who live the bodybuilding lifestyle andtotally ‘get it.’4. Make friends and networkWhen you get literally thousandsand thousands of like-mindedindividuals together fromall over who share the sameinterests, they are bound tomake connections and strikeup friendships. Not only is thisvaluable in terms of camaraderieand support, but also informationand idea exchange. On top of that,‘who you know’ is a powerfulfactor in any industry, and thefitness industry is no exception.Someone you know alwaysknows someone who can helpyou, or needs your help. If youare involved in either competingor coaching, a wide networkof contacts is priceless. And ifnothing else, you wi
training and diet becomes far more precise and effective. Adjustments and corrections are made to “fine tune” the individual’s diet to suit . parrillo training center john parrillo’s performance press “extended sets” and the dr
