Blog
The 10-Minute Tendon Protocol: How to Build Stronger, Injury-Proof Tissue
Most athletes train muscles. The smart ones train tendons. The problem? Tendons don’t give you warning signs. There’s no such thing as delayed-onset tendon soreness.
Reverse-Band California Press
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
Break the Inertia to Get Stronger
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
Q&A with John Paul
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
Which is the Best Brand of Eggs?
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
Negative-Accentuated Dumbbell Lateral Raise
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
3 Tips to Improve Your Sleep
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
Outdoor Training with a Sandbag
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,
Ring Dips Done Right
Dips on rings significantly increase stabilizer muscle activation. If you include a training phase with ring dips and then switch back to parallel-bar dips, don’t
Rear Delt Training
Looking to bring up your rear delts? Here are two effective exercises that target the back of the shoulders—one focuses on the contracted position, while
Fat-Loss, Muscle-Building Workout
If your goal is to lose body fat and gain muscle, here’s a great weight training strategy. It involves sequencing your exercises in a specific
High-Pulley Overhead Triceps Extension
Here’s a great triceps exercise I’m currently using: the high-pulley overhead triceps extension. It’s performed bent-over in a lunge position using a rope. As you
Walking Dumbbell/Xvest Lunge
The walking dumbbell lunge is a great exercise to do during a body composition phase, but as the weights go up, your grip will fatigue
Foam Rolling the Upper Back
Many personal trainers recommend foam rolling the entire body before a workout. That’s not only unnecessary—it can actually be counterproductive. Instead, adjust muscle tone accordingly:
The Taper Warm-Up
Today was the final day of a triple split routine I’ve been following for the past month. 👉 Take advantage of the COVID-19 shutdown. It
A Salad a Day Keeps the Doctor Away
One aspect of a meal you can’t appreciate in a photo is taste—and today’s salad was crazy good! Every bite was unique and bursting with
Safe Pressing with Heavy Dumbbells
Believe it or not, many lifters get injured not during a set, but while getting in and out of position—either before the exercise starts or
Loading and Unloading a Barbell
Do you know what the most common injury in the gym is? It’s a weight dropping on your foot. Don’t let it happen! Here’s the
A Passion for Personal Training
At one point in my career, I was training as many as 12 to 13 people a day, six days a week—and doing paperwork on
Take Advantage of the COVID-19 Shutdown
Wouldn’t it be nice to go back in time—when you lived at home with your parents and had no responsibilities? You could sleep in as
Do Quality Reps
The two lost commandments that you rarely hear about are:“Thou shall exercise with weights regularly,” and“Thou shall do quality reps.”I follow both religiously! During this