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The Achilles Heel of Keto: “Did you ever notice that the Ketogenic advocates are unable to build muscle size?”

By Duke Nukem In a recent podcast interview, bodybuilding guru John Parrillo offered an insight into ketogenic dieting that no one else had noted, “Did you ever notice that the Ketogenic advocates are unable to build muscle size? How can you build muscle with a complete absence of carbohydrates?” Parrillo, per usual, sees things that [...]

2019-08-11T22:48:14-04:00 August 11th, 2019|Duke Nukem, The Press|

Bodybuilding Goals – Differing goals requires shifts in emphasis

By Duke Nukem There are six disciplines, six separate aspects that combine to create the bodybuilding template: nutrition, weight training, aerobics, supplementation, rest and recovery. Some experts combine rest and recovery and consider them as one discipline. At Parrillo Performance the thinking is that rest and recovery should be treated as separate issues: rest can [...]

2019-02-16T14:44:04-04:00 February 16th, 2019|Duke Nukem, Parrillo Principles|

The Parrillo Legacy – Ten bodybuilding innovations

By Duke Nukem John Parrillo burst onto the national bodybuilding scene in the early 1980s. He made his reputation as a competition preparation expert for high level bodybuilders operating out of the Cincinnati, Ohio area. Parrillo combined hard science with cold empiricism and created a new breed of bodybuilder: massively muscled yet ripped and shredded. [...]

2018-08-23T15:48:41-04:00 August 23rd, 2018|Duke Nukem, The Press|

Overtraining versus under-eating: stimulating recovery and growth – Success in bodybuilding is dependent on what you do outside the gym

By Duke Nukem There is an old bodybuilder cliché that goes, “There is no such thing as over-training – only under-eating.” There is a lot of truth in this old school concept and it ties into the fundamental Parrillo idea that nutrition is always (and forever) at the core of bodybuilding. Without disciplined nutrition there [...]

2018-06-13T15:23:56-04:00 June 13th, 2018|Duke Nukem, The Press|

Back and bicep day, Parrillo-style

By Duke Nukem Tom loved training at home. He’d done the commercial gym scene for decades and had made fantastic gains. But at age 42 he was ready for a change. It all came together when he purchased his new 3,500 square ft, spacious, ten year old home that backed up to a beautiful public [...]

2018-05-10T22:33:25-04:00 May 10th, 2018|Duke Nukem, The Press|

Nutrient Timing and Mild versus Wild – When you take in nutrients is as important as what you take; sub-maximal exercise is worthless

By Duke Nukem One thing mainstream nutritional science completely and continually misses is the subtle relationship between diet and exercise. Mainstream science has it half right. The experts agree that to build muscle and burn off excess body fat, a skillful balance of exercise and diet is required. Naturally, the mainstream health and fitness experts [...]

2018-04-08T00:33:52-04:00 April 8th, 2018|Duke Nukem, The Press|

Ab Training: Fact and Fiction – Getting ripped abs is not about how many crunches you do

By Duke Nukem The modern bodybuilder is highly sophisticated, compared to the bodybuilders of the past. The difference is access to information. For example, back in Arnold’s era, very few bodybuilders had access to information as to how to shed body fat. The only source of information regarding bodybuilding in Arnold’s day were the bodybuilding [...]

2018-03-13T11:09:25-04:00 January 15th, 2018|Duke Nukem, The Press|

Progress stimulators: Ten Timeless Tips

By Duke Nukem At Parrillo Performance, “Progress is our most important product.” Physical progress can be stimulated in a variety of ways. The quest to build the best possible body is a never-ending journey that utilizes many different tools and many different tactics. No one ever became a great bodybuilder by training the same and [...]

2018-03-13T11:09:25-04:00 November 17th, 2017|Duke Nukem, The Press|

Muscle Up in Ten Weeks – Time to get serious about adding lean muscle mass

By Duke Nukem Bodybuilding has two goals that are at odds with each other. The first goal of bodybuilding is to present a fat-free physique. The second goal is to build large shapely muscles. These two goals are complete opposites and each requires a separate and distinct game plan. We’ll start with leanness because without [...]

2018-03-13T11:09:26-04:00 September 11th, 2017|Duke Nukem, The Press|

Fascial Stretching – Are you ignoring this proven result producer?

By Duke Nukem John Parrillo has contributed a long list of bodybuilding innovations that are now considered standard operating procedure for all serious bodybuilders. For starters Parrillo was the first to include aerobics in the bodybuilding template. Before John Parrillo, cardio was avoided because its practice was erroneously believed that it would ‘tear down muscle.’ [...]

2018-03-13T11:09:27-04:00 July 19th, 2017|Duke Nukem, The Press|

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