Radial and Ulnar Flexion

November 16, 2022 | John Paul Catanzaro

Radial and ulnar flexion are two unrehearsed motor patterns that you should train periodically. Learn ...

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Tibialis Anterior Band Pull

May 07, 2021 | John Paul Catanzaro

It’s such a mad world these days that many people neglect to train their tibialis anterior. This is one muscle you should give a “shin” about! ...

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Back Side Step-Ups

May 05, 2021 | John Paul Catanzaro

The general rule of thumb with step-ups is height before load: determine the appropriate height first, then choose an appropriate load to accomplish ...

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Standing One-Arm Rope French Press

April 09, 2021 | John Paul Catanzaro

When performing a One-Arm French Press, I prefer to use a rope attached to a mid-pulley rather than a bulky dumbbell. There’s ample clearance with ...

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Lying Cable Pressdowns

February 09, 2021 | John Paul Catanzaro

Are you using too much body English during standing cable pressdowns? If so, do them lying down! ...

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Thick-Grip Deficit Deadlifts

February 06, 2021 | John Paul Catanzaro Nothing earth-shattering here, right? It looks like I’m not lifting much weight except when you consider that I...

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Pull-Ups Done Right

February 02, 2021 | John Paul Catanzaro

If you're going to do pull-ups, do them right! Instead of doing 3-4 sets of 10 "ugly" reps, do the opposite! Do 10 sets of 3-4 "quality" reps. You...

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Horizontal Ring Chin-Ups

January 01, 2021 | John Paul Catanzaro

First workout of the year and I had the pleasure to do horizontal ring chin-ups (also known as inverted rows). This is a great exercise if it’s don...

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Half-Kneeling Reverse Woodchop

December 17, 2020 | John Paul Catanzaro

The half-kneeling reverse woodchop is a great “spine-friendly” core exercise. If you don’t have access to ...

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The Formulator Reverse Wrist Curls

December 13, 2020 | John Paul Catanzaro The Formulator is a great weapon to have in your arsenal, but it’s hard to get your "hands" on one...

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Negative-Accentuated Glute-Ham Raise

November 13, 2020 | John Paul Catanzaro

The Sicilian Crunch put me on the map many moons ago. Consider this as the reverse action. It’s a negative-accentuated glute-ham raise emphasizing ...

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Greasing the Reverse Hyper Movement

November 10, 2020 | John Paul Catanzaro

Frankie Valli’s Grease is certainly a blast from the past and it’s a fitting song for the reverse hyper. You see, most people that do this exerci...

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Setting Up A Home Gym During COVID-19

October 23, 2020 | John Paul Catanzaro

Check out this home gym. It belongs to a couple that I train. They made a smart decision to purchase the equipment back in April just after their gym...

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Single-Leg Cable Romanian Deadlift

August 17, 2020 | John Paul Catanzaro

The Single-Leg Cable Romanian Deadlift is a deceptive exercise. Judy is able to do it with ease, but it’s far more challenging than it looks. Your ...

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15-Degree Incline Rope Triceps Extensions

August 12, 2020 | John Paul Catanzaro

The maximum overload with triceps extensions typically occurs when the forearms are parallel to the floor. Doing them, however, on a slight incline w...

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Heel-Elevated Side Step-Up

August 08, 2020 | John Paul Catanzaro

If you tend to lean forward when performing step-ups, try this version. The heel-elevated side step-up helps keep you upright and really targets the ...

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Reverse-Band California Press

July 30, 2020 | John Paul Catanzaro I tend to favour a reverse-band setup when performing the California Press, which is a cross between a close-grip b...

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Negative-Accentuated Dumbbell Lateral Raise

July 19, 2020 | John Paul Catanzaro

Try negative-accentuated lateral raises in your next workout. Simply raise the dumbbells with bent arms and lower them slowly with your arms straight...

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Rear Delt Training

July 10, 2020 | John Paul Catanzaro

Here are two exercises that target the back of the shoulders - one emphasizes the contracted position and the other the stretched position: https...

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High-Pulley Overhead Triceps Extension

May 31, 2020 | John Paul Catanzaro

Here’s a great triceps exercise that I’m doing right now. It’s called the High-Pulley Overhead Triceps Extension. It’s done bent-over in a lu...

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