Blog
Why METH Beats RICE for Injury Recovery: Science Finally Catches Up
Back in 2012, I introduced a controversial—but far more effective—approach to treating soft-tissue injuries. The acronym? METH, which stands for: At the time, the gold
A New Way to Do Isometronics
The isometronic training method is a powerful way to build muscle size and strength. Think of it as rack training—on steroids! Traditionally, it requires two
A Post-Workout Shake Recipe
Here’s a post-workout shake recipe courtesy of my client, John. It contains: Believe it or not, taking some caffeine right after you train can speed
Get a Grip
IronMind implements are a great way to improve your grip. In the video below, I’m using a pinch-grip block, but there are many more tools
Setting Up a Home Gym During COVID-19
Check out this home gym—it belongs to a couple I train. They made a smart decision to purchase the equipment back in April, right after
An Annual Plan for Neck Training
Everyone trains their upper and lower back, glutes, hamstrings, and calves—but neck training often gets neglected. That’s a mistake! Remember: a chain is only as
Back-to-School Supplements
Things get busy—and potentially stressful—when kids head back to school. I’ve got three kids (one in grade school, one in high school, and one in
My Daily Coffee Ritual
Coffee isn’t just a drink—it’s a ritual. Here’s a glimpse into how I start (and sometimes end) my day. ☀️ Morning Ritual My stovetop espresso
Single-Leg Cable Romanian Deadlift
The Single-Leg Cable Romanian Deadlift is a deceptive exercise. Judy makes it look easy in the video, but don’t be fooled—it’s much more challenging than
Keeping Up with Current Research (August 2020)
Research can provide golden insights for health and fitness professionals. Here are some recent findings to help you stay ahead of the curve: High-Intensity Interval
15-Degree Incline Rope Triceps Extensions
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
Heel-Elevated Side Step-Up
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
Not Everyone Experiences the Quarantine 15
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
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