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...

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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...

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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...

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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'...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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 Model...

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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...

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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...

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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...

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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 ...

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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 ...

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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...

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The Power of Visualization

January 23, 2015 | John Paul Catanzaro

Visualization can be a powerful tool in the gym. Use it to your advantage before, during, and after every set. Here's how to do it… Before a set...

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