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so on. That way she trained all hermuscles once every four days. Herbody responded very well to thisschedule.There are several different waysto design a two day split. Some examples are:Split ADay 1: legs, back, bicepsDay 2: offDay3:chest, shoulders, triceps,absDay 4: offSplit BDay 1: chest, back, shouldersDay 2: offDay 3: legs, arms, absDay 4: offSplit CDay 1: chest, shoulders, armsDay 2: offDay 3: legs, back, absDay 4: offThere is really no one split that isthe best. In fact, I think it makes themost sense to follow one routine fora month and then switch to another.That helps prevent you from becoming stale and hitting a plateau.I wanted Julia to train intensely,so that she reached momentarymuscular failure at the end of eachset after performing 8 to 10 reps.When she became able to performmore than 10 reps with a givenweight, she was instructed to increase the weight. She trained hardand increased the weight as oftenas possible. I’m very proud of herfor working so hard and getting suchgood results.I asked Julia to train three days aweek, every other day, and try toApril 20016complete each workout in one hour(not including aerobics). I felt thatthree hours a week in the gym wasnot asking too much in terms of atime commitment. I wanted to design a program that was livable andthat she could stick with. We agreedshe would perform two exercises foreach muscle group in a given workout, and do three working sets ofeach exercise. That amounts to sixsets for each muscle group (exceptperhaps a few more for legs), andaround 18 total sets per workout.That is a reasonable number of setsto complete in an hour, and is quitean adequate amount to stimulatemuscle development if the exerciseis performed at maximal effort.For each muscle group beingtrained, I wanted her to do one compound movement, with free weightsif possible, and one isolation movement. A typical workout might looklike this (following split “B” fromabove in this example):Day 1: chest, shoulders, backBench press, 3 setsIncline flyes, 3 setsMilitary barbell press, 3 setsLateral raises, 3 setsBarbell rows, 3 setsLat pulldowns, 3 setsDay 2: offDay 3: legs, arms, absSquat or hack squat, 3 setsLeg extension, 3 setsStanding calf raise, 3 setsBarbell curls, 3 setsLying triceps extension, 3 setsCrunches, 3 setsDay 4: offJohn Parrillo’s PERFORMANCE PRESSDuring the next training cycle wewould follow the same split but select different exercises. So the nextfour days would look like this:Day 5: chest, shoulders, backIncline barbell press, 3 setsFlat bench flyes or cable crossover, 3 setsDumbbell press, 3 setsShrugs, 3 setsDeadlift, 3 setsCable rows, 3 setsDay 6: offDay 7: legs, arms, absLeg press, 3 setsLeg curl, 3 setsSeated calf raise, 3 setsPreacher curls, 3 setsCable triceps extension, 3 setsLeg raises (lower abs), 3 setsDay 8: offNotice when she trained legs onday 3 she did squats, leg extension,and standing calf raise, and the nexttime she trained legs (day 7) she didleg press, leg curls, and seated calfraise. Exercise selection was varied like that for all muscle groups.That way, she was able to get a lotof variety in exercise selection andwork all the muscle groups fully.After one month on a particular split(split “B” in the example above), wewould change to another one. Byconstantly varying exercise selectionand periodically changing the routine,she was able to make constantprogress during her 12 week program. This approach allowed Juliato get quite a bit of variety in herworkout, while still following an or-Orderline: 1-800-344-3404

ganized plan.The other component of Julia’sworkout was aerobic exercise. Juliais an aerobics instructor and did oneto two hours of aerobics five days aweek while on this program. Nodoubt that helps explain how shecould gain 16 pounds of muscularweight without putting on any fat.Frankly, she did more aerobic exercise than she needed to, but she wasable to compensate for that by eating extra food.Julia trained hard, and she trainedsmart. Three days a week in thegym, every other day, for an hourper session, can generate spectacular results if you do things right.Combined withsound nutrition andsupplementation, itdoesn’t take anexcessive amount oftraining to get greatresults.CongratulationsJulia!Open Up YYourour Heart to a NewParrillo Energy Bar Flavor.Flavor.Cherry Cordial!Now available. TTryry a boxt orderboxx in your nenextInfo-Line: 513-874-3305John Parrillo’s PERFORMANCE PRESS7April 2001

The ElbowComplexBasic Anatomy and Injuriesby Tracy Andersonments rather than bony structures.of the radius pivots within a grooveThis months article will be on theBasicAnatomyin the ulna (radial notch). This jointelbow and radioulnar joints and theirThejoint(articulation)betweenis a pivot joint, which is uniaxial, andsurrounding muscles, tendons andtheradiusandtheulnaisknownasallows only the turning of your foreligaments. To start off I will explaintheradioulnarjoint.Thesetwoarm clockwise (supination) andthe anatomy of the joint and then givecounterclockwise (prsome brief examples ofonation). Measuredinjuries and treatments.from the neutral posiThe elbow complex istion, there should bemade of three bones, threeUppermedial epicondyleabout 90 degrees of suligaments, two joints andarmpination and 80 degreesone capsule. The joiningof pronation. The neuolecranon(articulation) of the huhumerustral position is whenprocessmerus (upper arm bone)your hand is straight upwith the ulna and radiusand down, like a karate(lower arm bone) is comchop. When pronationmonly called the elbowor supination occur, thejoint. The elbow joint is aradius moves arounduniaxial hinge joint that althe ulna. The ulna doeslows only flexion and exnot move.tension. There is aboutThe three ligaments145 degrees of flexionof the elbow are themeasured from the 0-demedial and lateral collatgree position of extension.radiuseral ligaments and theulnaThe 0-degree of extensionannular ligament. Theis when your arm is commedial collateral ligapletely straight. There isment is triangularno active hyperextension,Lowershaped and spans theas you have in the shoularminside (medial) of the elder joint. This motion isElbow jointbow. Medial means toblocked by a little bonyanterior (front) viewwards your body, so theknob (olecranon process)medial side of your elon the ulna fitting into abonesconnectwitheachotheratbow,wouldbe the side facing yoursmall depression (olecranon n a bony knobon the humerus. Some people of the humerusbe able to hyperextend a few othemedial sidesgrees, but this is do to a laxity of ligaIllustrations by JD ReedApril 20018John Parrillo’s PERFORMANCE PRESSOrderline: 1-800-344-3404

of the coronoid processthen crosses the elbowand the olecranon proto attach onto the radiushumeruscess of the ulna, which(radial tuberosity). TheUpperare the bony knobs yourbicep muscle also turnsarmcan feel on the bottomthe forearm clockwisehalf of your elbow. The(supinates), because theolencranonlateral collateral ligamenttendon crosses the frontprocesslateralis also triangular shapedof the elbow joint andepicondyleand attaches on the latattaches onto the radius.eral side of your humerusRemember that the ra(lateral epicondyle) anddius is the bone thaton the annular ligamentmoves within the foreand the lateral side of thearm. The bicep muscleulna. Lateral meansis strongest when the elaway from your body, sobow is flexed about halfthe lateral side of yourway.elbow would be the sideThe brachioradialusfacing away from youroriginatesfrom the lowerradiusulnabody. These two ligathird of the humerus (latments provide a greateral supracondylar ridge)Lowerdeal of medial and lateraland inserts onto the botarmstability to the elbow. Thetom portion radius (styElbow jointannular ligament attachesloid process). Thisposterior (back) viewon the front (anterior) andmuscle is quite prominenton the back (posterior)on the top portion of yourside of the radial notch of the ulna, or pronation. Sometimes it is re- forearm near the elbow. Becauseencompassing the head of the radius ferred to as the work horse of the of its more lateral attachment, it iselbow, this muscle is a very strong most effective as an elbow flexorand holding it against the ulna.The muscles associated with the elbow flexor.when the forearm is in neutral posiThe Bicep muscle has two heads, tion. This is because of its verticalelbow complex are the Brachialis,Brachioradialis, Biceps, Triceps, a long and a short head. Both heads line of pull. This muscle initiallyAnoconeus, and the Pronator Teres arise from different areas of the takes the work load during elbowmuscles. I will briefly explain the scapula. The long head arises from flexion, until your elbow is bent aboutlocation and function of these the top of the shoulder joint (su- a third of the way. Then your bimuscles and then move into exer- praglenoid tubercle) and runs over ceps start to take more of the load,cises and injuries. Remember the head of the humerus and out of and as you continue flexing your elthroughout the rest of the article that the joint capsule to descend through bow, your bicep muscle takes mostflexion means to decrease the angle the bicipital groove to join with the of the load.of the joint, and extension means to short head that has come from aThe triceps muscle has three headsbony protrusion on the front of the and is located on the back side ofincrease the angle of the joint.The Brachialis attaches to the scapula (coracoid process). Be- your arm. The long head comesbottom half of the humerus on the cause tendons from both heads cross from the bottom part of you shoulfront side and spans the elbow joint the shoulder in the front, the bicep der joint (inferior rim of the glenoidin front (anterior) to attach on the assists in shoulder flexion. But its fossa) and descends between theulna (coronoid process and the ul- main function is flexion of the elbow teres minor and teres major musclesnar tuberosity), and lies underneath joint. After the joining of the two to join the other two heads. The latthe biceps muscle. Because the heads, they form a common muscle eral head originates on the uppermuscle has no attachments to the belly covering the front surface of back side of your arm (inferior toradius, it plays no role in supination the arm. The bicep muscle tendon the greater tubercle on the posteriorInfo-Line: 513-874-3305John Parrillo’s PERFORMANCE PRESS9April 2001

humerus). The medial head lies underneath the long and lateral headsand originates below the lateral headon the back (posterior) surface ofthe humerus. The three heads cometogether to form a common musclebelly. The triceps tendon crosses theelbow on the back side (posterior)to insert onto the ulna (olecranonprocess). Because it spans the rearof the elbow vertically, it is very effective at elbow extension.The anconeus muscle is a verysmall muscle that attaches besidethe much larger triceps muscle. Itoriginates from the hind (posterior)surface of your elbow (lateral epicondyle) and the spans the back sideof the elbow and inserts onto the ulna(laterally and inferior to the olecranon process). This muscle plays nosignificant role in elbow extension.When the anconeus contracts, it pullson the annular ligament and keeps itfrom being pinched in the olecranonfossa during elbow extension.The last muscle is mostly associated with the radius and ulna. It isthe pronator teres muscle. Thismuscle is only being discussed because of its attachment on the medial side of the humerus (medial epicondyle). This muscle also originates from the ulna (coronoid process). It crosses the elbow joint onthe front surface (anterior), and runsdiagonally to insert on the lateralsurface of the radius at about midpoint. Its function is to turn yourforearm counter clockwise (pronation), and is assistive in elbow flexion.InjuriesThe elbow joint will be used in mostall upper body exercises and movements. A common injury is tendonitis felt on the back of the elbow.Most people assume that this is theirtricep tendon. However, in mostcases, it is the tendon from the wristflexor muscles. This set of musclesApril 200110originate from the rear side of theelbow (medial epicondyle of the humerus) and insert onto the fingers indifferent arrangements. During lying tricep extensions (skull crushers),some will allow their wrist to be bentbackwards. This will cause stressand chronic pain to the back side ofthe elbow. While most think it is theirelbow hurting, it is in reality the tendons from their hands, due to poorgrip. This can be fixed by maintaining a strong grip on the bar and keeping your wrist flexed or stiffened. Ifyou have this injury, and feel painhere during lying tricep curls, stayaway from exercises for the tricepswhen your arm is over your head.If any other exercise causes pain,stay away from it for at least four tosix weeks. Use cables or dumbbellkickbacks, while working your triceps. After this period of time yourtendon should be healed enough tostart back using light weight. Remember to keep a firm and correctgrip on the bar.During lying tricepextensions (skullcrushers), some willallow there wrist to bebent backwards. Thiswill cause stress andchronic pain to theback side of the elbow.While most think it istheir elbow hurting, itis in reality the tendonsfrom their hands, due topoor grip. This can befixed by maintaining astrong grip on the barand keeping your wristflexed or stiffened.John Parrillo’s PERFORMANCE PRESSTennis elbow is another commonmalady affecting many people. Thisis an overuse syndrome or tendonitis involving the outside region of theelbow (lateral humeral epicondyle).In simple terms it hurts on the backand/or outer side of the elbow. Microscopic tears of these tendons arevery common for people in their forties, and it may or may not havecome from athletics. You can testyourself by noting any tendernessover the elbow. Also you should beable to elicit tension and pain whenthe elbow is extended, your forearmis turned counter clockwise (pronate) and the wrist is flexed. Ifyou feel pain when doing this, thenyou should lay off of any activity thatcauses pain. Such as throwing motions, some tricep exercises, carrying heavy objects with that arm andanything else that may affect thearea.Tendons in general take a long timeto heal, because of the lack of bloodflow to the area. Tendons naturallyhave a low blood supply, so the nutrients they need for healing do notget there as fast as they would for amuscle. So using light resistancewith high repetitions will force bloodinto the working muscle, and allowmore blood flow to get to the injuredtendon. Of course you might not beable to use heavy weight anyway,but use super light weight, your notgoing to go to failure here.If you feel you may have injuredan area of your elbow complex, youshould have it looked at by a physician or therapist, so they can determine the best way for it to heal.Please visit my site atwwwtkalfn.homestead.com.Orderline: 1-800-344-3404

Mark Coleman,NHB World ChampNaked Cowboy & Teresa HesslerRick Davis, Push-up ChampLou FerrignoBob Cicherillo & John ParrilloJohn Parrillo & YazTodd Swinney & KristinParrillo PPerformanceerformanceerformance atat thethe 20012001 ArnoldArnoldSchwarzenegger ClassicParrillo Performance at the 2001Arnold Schwarzenegger ClassicThey were all in attendance at theParrillo Performance booth the weekend of March 3—5: John, Dominique, Marcia Yager—with a little bitof help from friends and associatesRick Davis, Tracy Anderson and others.The highlight of the weekend wasRick Davis’ astounding win in thepush-up contest. Rick is the 46 yearold self-described “retired naturalInfo-Line: 513-874-3305bodybuilding competitor” who manufactures John Parrillo’s stretching andgym equipment at his Canton, Ohioplant. Rick, while admitting he iswoefully out of shape, went upagainst several beefcakes in the pushup contest, all of them forced to compete while carrying a willing fitnessfemale

Aerobic instructor, bodybuilder & grandmother by Art Roberson, MD, PhD John Parrillo's John Parrillo's PERFORMANCE PRESS Columns April 2001 15 8 16 On the Cover: Parrillo Performance makes its presence known at the Arnold Schwarzenegger Classic in Columbus, Ohio March 3-5, 2001 666 20 18 44 Parrillo Performance at the Arnold