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 More
Tag: Strength
Stomp Your Feet Before A Heavy Lift
February 02, 2021 | John Paul Catanzaro
A great way to wake up the central nervous system before a heavy lift is to stomp your feet. https://youtu.be/6SRcA-sWrns I picked up this ti...
Read More
Safety Squat Bar Issues
December 01, 2019 | John Paul Catanzaro
I've had some issues trying to find a quality safety squat bar that'll fit my power rack. During my last annual "fitness equipment" shopping spree, t...
Read More
Go from Zero to Hero on Chin-Ups
September 29, 2019 | John Paul Catanzaro
Chin-ups are difficult for most people to do, especially for females. The average number of chin-ups a female can do is zero. A lack of strength a...
Read More
Stay Ahead of the Research
November 28, 2018 | John Paul Catanzaro
There’s a difference between book smarts and gym smarts. You need both if you want long-term success in personal training. If something you do isn'...
Read More
Reciprocity Training: Wrist Flexion and Extension
July 26, 2018 | John Paul Catanzaro
https://youtu.be/R8fYrpZ2dJ8 Here’s a neat training method that can increase your strength instantly by up to 10%. Get all the details in Reci...
Read More
Reciprocity Training: Shoulder Flexion and Extension
July 26, 2018 | John Paul Catanzaro
https://youtu.be/y1rLCMqilZM Here’s a neat training method that can increase your strength instantly by up to 10%. Get all the details in Reci...
Read More
Reciprocity Training: Elbow Flexion and Extension
July 26, 2018 | John Paul Catanzaro
https://youtu.be/uJDep1Do17s Here’s a neat training method that can increase your strength instantly by up to 10%. Get all the details at ht...
Read More
Reciprocity Training: Alternating Dumbbell Curls
July 26, 2018 | John Paul Catanzaro
https://youtu.be/WsLySof5Xl0 Here’s a neat training method that can increase your strength instantly by up to 10%. Get all the details in Reci...
Read More
The Broomstick Ritual for a Bigger Bench and Deeper Squat
January 10, 2018 | John Paul Catanzaro
Sometimes to hoist big numbers in the gym you need to start with weights that are light, really light, as in broomstick-light! Believe it or not, a s...
Read More
Do You Find Strength Workouts Boring?
November 10, 2017 | John Paul Catanzaro
Most people would agree that static stretching and aerobic training are boring. For me, these activities are like watching paint dry! I find strength...
Read More
3 Warm-Up Methods for More Strength
August 25, 2016 | John Paul Catanzaro
Here are three ways that you can trick your nervous system for more strength: 1. An advanced warm-up strategy involves the process of postactivati...
Read More
Structural Balance Assessment Routine – Updated
May 17, 2016 | John Paul Catanzaro
Here's a program that I designed to assess structural balance while training. Built into this routine are tests that involve specific norms from vari...
Read More
How to Plan Strength Training Programs for Maximum Results
March 06, 2016 | John Paul Catanzaro
In the presentation below I discuss a new way to plan your strength training programs. I call it “The Alternating Conjugate Periodization Modelâ...
Read More
Six Methods for Instant Strength
December 22, 2015 | John Paul Catanzaro
Wouldn’t it be nice to pop a can of spinach and have instant strength just like Popeye? Well, I've spent years researching the subject of strength...
Read More
How To Breathe During Strength Training
October 18, 2015 | John Paul Catanzaro
“Chin up… Chest out… Look straight ahead… Brace the abdominals… Grip the bar tight… Push the ground away through all four corners of your...
Read More
Questioning The Russian Approach To Size And Strength
October 08, 2015 | John Paul Catanzaro
Q: In your article The Russian Approach to Size and Strength mentions "decrease the load by 5% each set" in one section while in others it's blank. W...
Read More
Train Strength and Power on the Same Day or Alternate Days?
May 07, 2015 | John Paul Catanzaro
Is it best for athletes to perform strength and power training on the same day or on alternate days? The answer depends on the goal. If the goal is ...
Read More
The Best of Both Worlds
April 09, 2015 | John Paul Catanzaro
Here are two questions often asked in the strength world: Should you train to failure or not?Should you perform your reps fast or slow? You'll ...
Read More
Women’s Pull-Up Study: What Were They Thinking?
March 15, 2015 | John Paul Catanzaro
The article Why Women Can’t Do Pull-Ups that appeared in The New York Times Magazine raised many questions. In particular, what were the researche...
Read More