Ride The Extensive-Intensive Wave For Maximum Muscle Mass
If you’ve been in the muscle-building game for a while, you know quite well that you can’t stay on one routine forever. No matter how well you do initially, eventually gains will come to a halt and when that happens, a change is required. The problem is that you can’t just go to your favorite training website and pick any routine that looks cool, because a ...

Strength Training For Self Defense
Most strength training programs that I’ve seen for self-defense purposes are not truly strengthening routines but rather conditioning routines. They’re basically circuits filled with a mishmash of weighted self-defense movements. This approach is not only counterproductive, but it may lead to overuse injuries down the road. Use the weight room for strength ...

The Elite Trainer Files
Here are some excerpts from the new book The Elite Trainer: Strength Training for the Serious Professional by John Paul Catanzaro. Visit www.TheEliteTrainer.com and pick up your copy today! Sequence Rotation Most successful strength training plans will vary loading parameters on a regular basis. Exercise sequence is one such variable that can be altered between programs or ...

The Last Set: A Synergistic Combination Of Volume And Intensity In Strength Training
In the strength world, you have volume proponents (VPs) and intensity proponents (IPs). The VPs push multiple sets as the optimal method to train, and the IPs insist that one set taken to the utter limit is more than enough. This debate has been going on for years and to be honest, both camps have merit.

The Muscle-Building Discovery For Solid Calves
In my small home gym, I have three dedicated machines for calf training: a standing calf raise unit that goes up to 600 pounds, a seated calf raise machine, and a step platform equipped with a handle for one-leg calf raises. These are the sort of machines that you see in large commercial gyms, but usually not in a smaller home-based setup. So why do I have them in mine? ...

The One-Lift-A-Day Cure: A Training Prescription For Larger And Stronger Muscles!
When I first started lifting seriously in a commercial gym, my routine consisted of one body part a day. I'd go to the gym and absolutely trash that poor body part. A typical two-hour workout was like a boxing match. I'd use about every exercise available to hit that body part from all angles until I left it bleeding in the corner. There was nothing left by the end of the ...

The Power Rack And The Power Pill
Walk into any gym and what comes to mind: fake boobs, synthol arms, lipo six-pack, calf implants, or “that guy’s juicing, for sure!” We all do it. You may not say it out loud, but you know you’re thinking it. Implants, synthol, and liposuction are rather recent innovations, but steroids have been around for a while and they’ve been instrumental ...

The Russian Approach To Size And Strength
The following template is inspired from the work of the late Professor Yuri Verkhoshansky, who was a senior track and field coach for the Soviet national team for many years, a pioneer of the shock method of training (known as plyometrics), and an innovator in the area of planning and training periodization.

Training The Athlete: Learn To Distinguish Between Athletics And Aesthetics
Here’s an excerpt from my new book The Elite Trainer: Strength Training for the Serious Professional… Needs Analysis After a training goal is established, conduct a needs analysis of both the individual (i.e., current biomotor abilities, health status, past and present injuries, somatotype or body type, availability for training) and the sport/activity (i.e., ...

Triple Threat Training: Three Routines To Get Big And Strong
If there’s one constant in strength training, it’s variety. Those who vary their programs will often make consistent progress. What’s common in most programs, however, is a lack of variety! Most trainees do the same thing over and over, not only between routines but also within them. They perform the same exercises and set/rep schemes; rest for the same ...

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