The Cable Goblet Squat: A Great Workout Finisher

September 23, 2023 | John Paul Catanzaro

Love 20-rep squats to cap off a workout? Goblet squats are fantastic, but handling a heavy dumbbell or kettlebell can be tricky. The solution: Try...

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Ignite Your Core Strength With Woodchops

July 06, 2023 | John Paul Catanzaro

The woodchop exercise is a powerful and effective movement that targets and strengthens the core muscles, including the abdominals, obliques, and low...

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Build More Muscle with Ring Dips – but Beware the Risks!

May 08, 2023 | John Paul Catanzaro

I typically program dips on rings after 3-4 rounds on the parallel bars. The rings heighten stabilizer activity, which promotes a boost in strength w...

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Do a Back Squat, Not a Good Morning!

May 03, 2023 | John Paul Catanzaro

Sitting straight down with maximum knee bend and minimum trunk lean is my interpretation of a back squat (see video below), but many people look like...

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Subscapularis Pull-ups and Pulldowns

April 11, 2023 | John Paul Catanzaro

Here’s a wide-grip lean-away pull-up, also known as a subscapularis pull-up because of its influence on that muscle. If it’s too challenging, try...

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Do a Deadlift, Not a Bouncelift!

December 13, 2022 | John Paul Catanzaro

A deadlift is a “dead” lift, not a “bounce” lift. Check out how Chantal performs the exercise. She maintains a flat back with the bar positio...

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Semi-Supinated Chin-Ups

July 02, 2022 | John Paul Catanzaro

If supinated-grip chin-ups with a straight bar give you elbow or wrist pain, try doing them semi-supinated. Just drape an EZ curl bar over a power ca...

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Reverse Squat

June 30, 2022 | John Paul Catanzaro

What many people consider a reverse squat is more like a reverse leg press, although technically it's a low-pulley knee-in. This is what a reverse sq...

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Hip Isolation Work

February 20, 2022 | John Paul Catanzaro

Do you want to squat deeper, jump higher, or run faster? Hip isolation work can help your performance in and out of the gym… and as an added bonus,...

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Tib Bar Raises

February 12, 2022 | John Paul Catanzaro

Check out the new addition to the family. It’s called the Tib Bar and as the name implies, it works the tibialis anterior, a muscle that is often o...

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Wrist Roller Extension and Flexion

December 11, 2021 | John Paul Catanzaro

The low-pulley wrist roller is a great exercise for the forearm extensors and flexors. Just make sure to have a fire extinguisher nearby! https:/...

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Dip Belt Calf Raises

November 12, 2021 | John Paul Catanzaro

Here’s an exercise I picked up from Paul Sklar. It will cause some “tenderness” in your calves! https://youtu.be/YK5QYSHk-hk They’re ...

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Seated One-Leg Calf Raises

November 01, 2021 | John Paul Catanzaro

Unilateral (one-side-at-a-time) training allows you to restore left-right symmetry that may have strayed with constant bilateral work. When training ...

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An Incline Press Antagonist

September 27, 2021 | John Paul Catanzaro

It's a good idea to pair antagonist (opposite) body parts or movement patterns in strength training. When it comes to primary exercises for the upper...

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Negative-Accentuated Lying Leg Curls

April 01, 2021 | John Paul Catanzaro

Here are two ways to perform negative-accentuated lying leg curls. Method #1 https://youtu.be/oKFPG5lr554 Lift with two legs, lower with one. ...

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Wide-Grip Side-To-Side Pull-Up

March 17, 2021 | John Paul Catanzaro

Here’s a great way to emphasize the top of the range during pull-ups. When doing a Wide-Grip Side-To-Side Pull-Up, your chin must stay above the ba...

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Full Squat Calf Raise

March 04, 2021 | John Paul Catanzaro

With the recent gym closures, many people have been forced to train at home. You can target most of the major muscles with limited equipment except f...

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Pin-Touch Bench Press

February 17, 2021 | John Paul Catanzaro

It’s not how much you do, but how you do it. Controlled “pin-touch” reps on the bench press are far better than uncontrolled “bounce-off-your...

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A Great Tool for Pull-Ups

February 09, 2021 | John Paul Catanzaro

Male or female, the Angles90 grips are a great tool to use for pull-ups. Pick up a pair today! Visit http://tinyurl.com/Angles90Grips and use coup...

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The Wrist Roller Solution

December 17, 2020 | John Paul Catanzaro

Last week we looked at a great forearm training tool called the Formulator. Today, we’ll look at another good one, the wrist roller. With this t...

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