A new strength training protocol has surfaced that will help you maximize strength gains with less training time and effort. It's called the "3/7 met...
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December 12, 2022 | John Paul Catanzaro
A new strength training protocol has surfaced that will help you maximize strength gains with less training time and effort. It's called the "3/7 met...
Read MoreSeptember 13, 2022 | John Paul Catanzaro
Chin-ups and dips are two of the best strength training exercises you can do, but most people have a hard time doing them. They're a challenge for bo...
Read MoreAugust 03, 2022 | John Paul Catanzaro
Everything in context! I’m squatting with 225 pounds in the video below. It doesn’t look like much weight except that I’m doing 20 reps and ...
Read MoreMay 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...
Read MoreApril 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...
Read MoreFebruary 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...
Read MoreFebruary 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...
Read MoreOctober 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...
Read MoreAugust 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...
Read MoreJuly 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...
Read MoreJuly 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...
Read MoreJune 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...
Read MoreApril 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:/...
Read MoreMarch 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...
Read MoreFebruary 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...
Read MoreFebruary 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...
Read MoreDecember 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...
Read MoreNovember 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...
Read MoreNovember 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...
Read MoreNovember 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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