Blog
Tendon Training 2.0: Advanced Insights on Healing, Hormones, and Longevity
If you haven’t read Part 1 — The 10-Minute Tendon Protocol: How to Build Stronger, Injury-Proof Tissue — start there first.This follow-up dives deeper into
What It Takes to Lose Weight Fast & Look Like an Actress
Q: Hey John Paul, Take a look at this photo of Jessica Biel. That’s how I want to look by January 1st. My husband and
Core Issues: Dispelling Myths and Misconceptions of Abdominal Training (Part 5)
To maximize intra-abdominal pressure (IAP) during strength training, research indicates that you should breathe deeply (about 75% of maximum) into your belly and hold that
Core Issues: Dispelling Myths and Misconceptions of Abdominal Training (Part 4)
If there’s ever a time not to draw in your navel, it’s during exercise. In fact, this practice should be abandoned altogether unless used for
Core Issues: Dispelling Myths and Misconceptions of Abdominal Training (Part 3)
A classic debate among fitness professionals is whether the abdominals should be divided into upper and lower sections. Some experts argue that the abdominals function
Core Issues: Dispelling Myths and Misconceptions of Abdominal Training (Part 2)
If you want to build a serious set of abdominals, make sure to include these foundational exercises—and their variations—into your routine: squats, deadlifts, pull-ups, and
Core Issues: Dispelling Myths and Misconceptions of Abdominal Training (Part 1)
More people are concerned about their midsection than any other body part. The core comprises roughly a third of the body, yet it receives full
Statue of Liberty Squat
A single-leg squat is a rear-foot-elevated split squat performed on a high surface like a bench rather than a step. It’s a great exercise for
How I Deal With My Nutritional Vice
People often ask if I have a nutritional vice. I suppose I have two, but I don’t consider them that bad. I enjoy a glass
Bodybuilder Big, Powerlifter Strong
Can 10 sets of 3 build as much muscle as 3 sets of 10? The short answer is yes—but the type of hypertrophy you experience
A Great Way to Reduce Post-Workout Soreness
Without a doubt, branched-chain amino acids (BCAAs) top the list of supplements to take during a workout. BCAAs have a host of research-supported benefits for
Are Great Athletes Born or Made?
Many trainers proudly highlight their work with professional and elite athletes, wearing it like a badge of honor. While this makes for great marketing, the
My Thoughts on the Functional Movement Screen
I was recently asked about my thoughts on the Functional Movement Screen (FMS). While I believe the FMS has some value, I don’t see it
Periodization for Bodybuilders: How to Plan Strength Training for Maximum Muscle Mass
If you’ve been in the muscle-building game for a while, you know that you can’t stay on one routine forever. No matter how well a
Periodization for Athletes: How to Plan Strength Training for Maximum Performance
The famous adage “If you fail to plan, you plan to fail!” applies to strength training as it does to just about any other endeavor.
Sticks, Stones, and Pink Dumbbells May Break Your Bones
Falls are the leading cause of injury-related death among the elderly (1). In fact, elderly patients are three times more likely to die following a
How to Achieve 20 Chin-Ups
The ability to perform a proper chin-up—grabbing an overhead bar and pulling yourself up until your chin clears it—is a struggle for many. Some see
Cardio Can Make You Fat
Q: I’m confused about the best way to do cardio for fat loss. One book says to keep the intensity low (no more than 60%
The Leftover-Dinner Breakfast
With food more abundant than ever, we should be thriving—but instead, many people feel lethargic, gain body fat instead of muscle, and suffer from chronic
How to Breathe During Strength Training
“Chin up… Chest out… Look straight ahead… Brace the abdominals… Grip the bar tight… Push the ground away through all four corners of your feet…
Training Log
When I first started as a fitness director at a commercial gym, this was the training log they used: I created a more detailed version