Step-ups are a staple exercise for the lower body. Start off with your body weight and a low step, and work your way through the following progressions: STEP HEIGHT1. Low2. Medium3. High DIRECTION OF MOVEMENT1. Reverse2. Side3. Forward LOADING IMPLEMENT1. Dumbbell2. Barbell (Back)3. Barbell (Front) If balance is an issue, use s...

Step-Up Progressions
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  • John Paul Catanzaro
    The Elite Trainer

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The Sicilian Crunch

April 01, 2012 | John Paul Catanzaro Here's an advanced abdominal exercise that your clients will feel the next day!

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Swiss Ball Crunch

April 01, 2012 | John Paul Catanzaro Learn why it's better to do abdominal crunches over a Swiss ball rather than on the ground.

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Body Fat Loss Strategies

March 26, 2012 | John Paul Catanzaro Go to the HOME page of our website and sign up to our newsletter to get the full fat-loss presentation for free.

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Everything You Need To Know About Supersets And More (Part 1)

December 27, 2011 | John Paul Catanzaro

Over the years, various techniques have been advanced in strength training. Some have merit, many do not! Partials conducted in the strongest range f

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The Elite Trainer Files

December 19, 2011 | John Paul Catanzaro

Here are some excerpts from the new book The Elite Trainer: Strength Training for the Serious Professional by John Paul Catanzaro. Visit www.TheElite

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The Russian Approach to Size and Strength

May 31, 2010 | John Paul Catanzaro

The following template is inspired from the work of the late Professor Yuri Verkhoshansky, who was a senior track and field coach for the Soviet nat

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Challenge the Establishment: Dispelling Five Common Health and Fitness Misconceptions

January 05, 2010 | John Paul Catanzaro

In life we take many things for granted. People are told to go on a low fat diet and do some aerobic training, and yet they still gain body fat. You

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Check The References: Don't Believe Everything You Read!

April 01, 2008 | John Paul Catanzaro

It's been said that personal trainers receive the majority of information from muscle magazines. What's frightening is that they blindly apply this n

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Questioning Warm-Ups: Solving An Often Overlooked Aspect Of Training

March 26, 2008 | John Paul Catanzaro

Q: All the techniques on your DVD are awesome! If you’re pinched for time, which general warm-up method would you use? A: Make sure to perform d

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Triple Threat Training: Three Routines To Get Big And Strong

December 25, 2006 | John Paul Catanzaro

If there’s one constant in strength training, it’s variety. Those who vary their programs will often make consistent progress. What’s common i

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Buchberger Shoulder External Rotation

September 15, 2003 | John Paul Catanzaro The typical side-lying dumbbell external rotation overloads the middle of the range. If you use a resistance tube,

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Lateral Thinking for Wide Shoulders

September 06, 2002 | John Paul Catanzaro

The lateral raise seems like such a simple exercise. How many variations can there possibly be? Well, the answer to that question, as I'll soon show

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