Training

Step-Up Progressions

May 23, 2022 | John Paul Catanzaro

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 progressio...

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Grin and Bare Abs

April 04, 2022 | John Paul Catanzaro

If you want to build a serious set of abdominals, routinely perform weighted pull-ups and dips. These multi-joint movements require a strong contribu...

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Step Loading

February 27, 2022 | John Paul Catanzaro

Here’s an example of step loading where you aim to do the same number of reps each set but gradually increase the weight in small increments. Start...

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Two Steps to a One-Arm Chin-Up

February 06, 2022 | John Paul Catanzaro

Training to do a one-arm chin-up involves a two-step process:a) Start with a mixed grip with your hands placed shoulder-width apart as I’m demonstr...

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How to do a Full Squat

October 01, 2021 | John Paul Catanzaro

Many strength coaches like myself preach quality over quantity. It's not how much you do, but how you do it! Squats are no exception. When it come...

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Three-Stage Rack Deadlifts

August 15, 2021 | John Paul Catanzaro

Here’s a rack deadlift sequence that starts with less weight lifted through a longer range of motion and ends with more weight through a shorter ra...

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Get Strong on Chin-Ups and Dips

July 21, 2021 | John Paul Catanzaro

Amanda and Heather show what hard work, consistency, and proper training can do. It was once a struggle for these ladies to do just one chin-up and d...

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Build Happy Shoulders

July 14, 2021 | John Paul Catanzaro

You’re only as strong as your weakest link. By now, you must be sick of hearing that phrase! We all know that the big prime movers are at the me...

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Periodization of Shoulder External Rotation

June 22, 2021 | John Paul Catanzaro

Correcting muscle imbalances should be a primary goal when designing strength training programs. With most individuals, a significant discrepancy exi...

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Is Balance Training Worth the Risk?

April 07, 2021 | John Paul Catanzaro

When you’re young and resilient, falling off a balance board may not be a big deal. That’s not necessarily the case as you get older. https:/...

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The Deset Week

March 27, 2021 | John Paul Catanzaro

This may be a surprise to you, but muscle does not grow in the gym. You can have a great training program in place, but if you’re not able to recov...

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The Kaizen Principle

February 18, 2021 | John Paul Catanzaro

If you don’t know where you’ve been, you won’t know where to go! Without a training log, how can you truly gauge progress over time? The goa...

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Row What You Press

February 16, 2021 | John Paul Catanzaro

I’ve met too many guys over the years who only care about muscles they can see in the mirror and how much they can bench press. Don’t let that...

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Go the Distance with Lower Body Training

December 09, 2020 | John Paul Catanzaro

There’s no doubt that lower body training with compound lifts requires a lot of hard work. Sure, progressive resistance is important, but sometimes...

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Improve Grip Strength with the Goerner Deadlift

November 29, 2020 | John Paul Catanzaro

Take a look at this video... https://youtu.be/c4F8fqbfcYA It doesn’t look like I’m doing much, right? There’s only 110 pounds on the ba...

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Get Lean and Muscular with Supersets

November 18, 2020 | John Paul Catanzaro

Supersets are a form of strength training where you pair two exercises, moving from one to the other with little to no rest in between. This training...

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Lower Leg Superset

November 02, 2020 | John Paul Catanzaro

For many people, lower leg training truly is “the seventh stranger!” Even if the back side gets worked occasionally, the front often gets overloo...

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Get Results with the Hanging-Band Method

November 01, 2020 | John Paul Catanzaro

The hanging-band method sounds like church bells and feels like a “new religion” for many people! https://youtu.be/cWMC8fSzZ94 What type ...

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A New Way to do Isometronics

October 29, 2020 | John Paul Catanzaro

The isometronic training method is a great way to increase muscle size and strength. Some think of it as rack training on steroids! It usually req...

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An Annual Plan for Neck Training

October 18, 2020 | John Paul Catanzaro

Everyone trains their upper and lower back, glutes, hamstrings, and calves, but neck training often gets neglected. That’s a mistake! Remember, a c...

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