Blog
Why Most GVT Books Give You a Routine — and German Volume Training 2.0 Gives You a System
German Volume Training has been misunderstood, misapplied, and watered down for decades. German Volume Training 2.0 rebuilds the legendary method into a brutally effective six-phase system for lifters who want real gains in both muscle and strength.
Heels-Elevated Barbell Hack Squat
Most people associate the hack squat with a sled machine, but this exercise was originally performed with a barbell. Named after old-time strongman and champion
Build Muscle and Lose Fat in Just 20 Minutes a Week
I know, you’ve heard it before: “You can build muscle and lose fat, and all it takes is 20 minutes a week!” There’s probably an
Lift Heavy for High Reps
Legendary bodybuilders like Tom Platz and Robby Robinson built their incredible physiques by lifting heavy for high reps. That was one of the secrets to
How to Name Your Book
When I was working on my first book, I had no idea what to name it. To get expert advice, I consulted with a top
10 Rules, 1 Speedo, and a 12-Day Program (Part 3)
Learn the results of the 12-day training experiment, including how nutrition, recovery support, and a higher-rep, faster-tempo approach helped break plateaus, boost muscle growth, and deliver a powerful new stimulus for hypertrophy.
10 Rules, 1 Speedo, and a 12-Day Program (Part 2)
See how this 12-day program was built, including the training split, workout structure, exercise pairings, and the strategy behind using higher frequency, lighter loads, and faster controlled reps to stimulate new muscle growth.
10 Rules, 1 Speedo, and a 12-Day Program (Part 1)
Discover the 10 core strength training rules John Paul Catanzaro usually follows—from reps, rest, and tempo to workout duration and recovery—and learn what inspired him to challenge them with an unconventional 12-day training experiment.
Serious Lifters Know Better Nutrition
During an episode of The Motivation and Muscle Podcast Show, Brooks Kubik, author of Dinosaur Training Secrets, discussed how weightlifters in the 1930s and ’40s
Are Olympic Lifts Necessary for Athletes? Here’s What the Experts Say
On page 81 of The Elite Trainer, I discuss a controversial topic in strength training: Are Olympic lifts necessary to improve athletic performance in sports
Digital Detox
When it comes to detoxification, most people focus on the obvious culprits—what we eat, the air we breathe, and the products we put on our
The Scratch Test for Recovery
The other day, I was horsing around with my 5-year-old son. We were wrestling for a bit, and when the fun was over, I noticed
Time or Reps (Part 2)
Prescribing a specific number of repetitions is not always ideal in strength training. Sometimes, regulating time under tension (TUT) is a better approach than simply
Time or Reps (Part 1)
When it comes to strength training, sometimes it’s best to count reps, and other times it’s better to regulate time under tension (TUT). Here’s an
Should You Eat Before Bed or Not?
Often, the most appropriate answer to just about any question a personal training client asks is: “It depends!” Having a nighttime feeding right before bed
Get Your Training Out of the Toilet
When my wife and I bought a new home around 10 years ago, we knew we were going to spend a few dollars on structural
Bench Press Warm-Up: Unlock More Strength With Plyometrics
As I discussed in my Warm-Up to Strength Training DVD, incorporating plyometrics before weight training can significantly enhance performance—if done correctly. Many top strength coaches
Focus On a Primary Goal
At times, you may find yourself veering off track with numerous and sometimes conflicting goals. When this happens, it’s essential to narrow your focus to
Leg Raise or Lower?
Q: You’ve mentioned two-legged lowering in some of your programs. Is that the same as leg raises? A: On the outside, it may look the
Don't Be So Crusty!
When it comes to making a grain-free pie, many health-conscious individuals choose almond flour as an alternative to conventional flour, but that substitute may not
Quad and Psoas Stretches
Many people ask me for good leg stretches, particularly for the hip flexors. Here are some of my favorite quad and psoas stretches. Standing Quad