A new strength training protocol has surfaced that will help you maximize strength gains with less training time and effort. It’s called the “3/7 method” and according to a recent study, it can outperform other popular strategies for both strength and muscle growth. The study involved two groups of subjects that did arm curls with…
A great way to wake up the central nervous system before a heavy lift is to stomp your feet. I picked up this tip from Dr. Stuart McGill in the book Gift of Injury. Try it next time you do a heavy squat or deadlift. For more tips like this, check out 3 Warm-Up Methods…
I’ve had some issues trying to find a quality safety squat bar that’ll fit my power rack. During my last annual “fitness equipment” shopping spree, there was a nice one calling my name. My power rack is four feet wide, so I went up to the clerk and asked if it would fit? “It’ll fit,”…
Chin-ups are difficult for most people to do, especially for females. The average number of chin-ups a female can do is zero. A lack of strength and poor body composition are two of the main reasons, but the one that tops the list is perception. Most females perceive that they can’t perform a chin-up and…
I’ve written about the best time to train in the past, but here are some additional viewpoints from Russian and Eastern European authorities on the topic: As you can see, there’s conflicting advice—some experts say morning, some say afternoon, and some say evening. The bottom line? Find what works best for you and your schedule,…
Visualization can be a powerful tool in the gym. Use it to your advantage before, during, and after every set. Here’s how:
In order to maximize your results when training for flexibility, certain rules exist. Here are the do’s and don’ts of stretching. THE DO’S DO use static stretching to maintain flexibility. Do I think that the classic Bob Anderson style of static stretching will make serious dents in your flexibility? Perhaps if it’s done multiple times…
When I first started lifting seriously in a commercial gym, my routine consisted of one body part a day. I’d go to the gym and absolutely trash that poor body part. A typical two-hour workout was like a boxing match. I’d use about every exercise available to hit that body part from all angles until…
The Elite Trainer by John Paul Catanzaro is a synthesis of the very latest thinking in strength training and an indispensable guide to developing individualized programs for recreational and professional athletes. John Paul Catanzaro, B.Sc., C.E.P., C.K., is a Certified Exercise Physiologist and a Certified Kinesiologist with a Specialized Honours Bachelor of Science degree in…
Here’s an excerpt from my new book The Elite Trainer: Strength Training for the Serious Professional… Needs Analysis After a training goal is established, conduct a needs analysis of both the individual (i.e., current biomotor abilities, health status, past and present injuries, somatotype or body type, availability for training) and the sport/activity (i.e., optimal biomotor…