Triceps extensions typically provide maximum overload when your forearms are parallel to the floor. However, performing them on a slight incline with cable resistance keeps constant tension on the triceps throughout the entire range of motion. This setup is especially effective because the cable increases resistance in the contracted position—something most free-weight variations lack. Be…
If you tend to lean too far forward during step-ups, this variation might be just what you need. The heel-elevated side step-up encourages a more upright torso and places greater emphasis on the teardrop-shaped muscle above the knee—the vastus medialis oblique (VMO). It’s an excellent option for anyone looking to strengthen their quads while improving…
When you move less and eat more, you gain weight. That’s what happened to many people during the COVID-19 lockdown—but not everyone experienced the dreaded “Quarantine 15.” In fact, some used the downtime to get in great shape.Read more: Take Advantage of the COVID-19 Shutdown Take 16-year-old Joseph, for example. When Stage 2 opened in…
The California press is a cross between a close-grip bench press and a lying triceps extension. It targets the triceps in a unique and highly effective way. I prefer to use a reverse-band setup for this exercise. The bands offload tension at the bottom of the movement, reducing stress on the triceps tendons. As you…
Inserting strategic pauses when lifting weights is an excellent way to break inertia and increase muscular involvement. Pausing in the bottom position of a lift helps dissipate the stretch-shortening cycle, reducing elastic rebound from tendons and forcing the muscles to do more of the work. If you rest the bar for a solid two seconds…
Question:Hello John Paul, I purchased your ebook Lean and Mean (available here) and over the past 6 weeks have had great success gaining strength, building muscle, increasing energy and endurance, and have lost 10 pounds. Basically, I feel really good and ready to move on to the next phase. I’m wondering where the definitions for…
Conestoga Farms is by far my favourite brand of eggs, but there was only one left this morning. Take a look at the difference in size, colour, and integrity of the yolk compared to another leading brand: The yolk is packed with nutrients—don’t remove it! Learn why it’s important to eat the whole egg:https://theelitetrainer.com/eat-the-whole-egg/
Try negative-accentuated lateral raises in your next shoulder workout. Raise the dumbbells with bent arms, then lower them slowly with your arms straight. This variation emphasizes the eccentric phase of the movement and puts your delts under serious tension. A few controlled reps can go a long way. To explore more negative-accentuated training methods, check…
Poor sleep can sabotage all your hard work in the kitchen and the gym. Don’t let it! Nutrition and exercise are important, no doubt—but sleep is imperative. Here are three tips to help improve your sleep and enhance recovery: 1. Get plenty of natural light during the day—and limit light at night.During the day, expose…
A sandbag is a fantastic tool for outdoor training. It provides a unique form of resistance that challenges stability, grip, and coordination. In this video, you’ll see 16-year-old Joseph performing sandbag squats and rows, and 61-year-old Jane doing sandbag good mornings: There’s no shortage of lower-body exercise options with a sandbag—think bear hug squats, Zercher…