Author: John Paul Catanzaro

Exercise Modifications For New Growth
by John Paul Catanzaro | Tue, Sep 24, 2013

Simple yet effective ways to turn tired old exercises into plateau busting, muscle building dynamos.

Single Lift A Day Workout
by John Paul Catanzaro | Fri, Sep 13, 2013

A simple, brutal program for both size and strength that's just begging to be taken out for a test drive.

7 Advanced Exercise Modifications
by John Paul Catanzaro | Fri, Jul 12, 2013

Accelerate hypertrophy with slight modifications to your staple exercises. Here are seven ways to do it.

20 Reps with a 10 Rep Max
by John Paul Catanzaro | Thu, Jun 13, 2013

Build muscle and shed fat in 20 minutes with this new rest-pause workout... if you don't pass out first.

How to Get to 20 Chin-Ups
by John Paul Catanzaro | Wed, Jan 16, 2013

Lots of guys can pump out 20. Of course, their range of motion is so short, it looks more like they're convulsing than actually doing legitimate chin-ups. Here's how to change that.

Step-Up For Muscular Development
by John Paul Catanzaro | Wed, Nov 14, 2012

Want to learn how to build mighty legs without squats? Then it's about time you step-up!

The Variable Recovery Training System
by John Paul Catanzaro | Wed, Oct 24, 2012

A great training program that blends a little old school with a little new school. It's a little complicated, so put on your wee little thinking caps.

The Answer for Massive Calves
by John Paul Catanzaro | Wed, Jun 13, 2012

To build calves, you must embrace the ballet. Nah, just kidding, but not entirely. To build a set of sock-stretching calves, you just need to think outside the box a little.

Supersets for Super Results
by John Paul Catanzaro | Tue, May 29, 2012

Check out the "Look Better in a Shirt" superset, the "Whole Body Mass Attack" superset, and a couple of other innovative, ball-busting programs.

The New Old-School Circuit Training
by John Paul Catanzaro | Mon, May 07, 2012

Take circuit training to a new level of muscle size and strength development with this old school throwback.

Radical Methods of Injury Rehabilitation
by John Paul Catanzaro | Wed, Jan 11, 2012

Forget everything your gym teacher taught you about rehabbing an injury. Here are some controversial approaches to healing fast, starting from the bottom up.

21st Century Supersets
by John Paul Catanzaro | Tue, Dec 27, 2011

A modern twist on a classic method that will get you bigger, leaner, and stronger. What's not to love about that?

The Size Pyramid: Break All the Training Rules
by John Paul Catanzaro | Mon, Nov 15, 2010

A unique size-building program that shows us that sometimes, doing what is wrong will get you to the top.

Core Issues
by John Paul Catanzaro | Fri, Nov 27, 2009

Most bodybuilders don't know how their abs function, or even how to train them effectively. Learn how now.

The Get Lean Quick Scheme
by John Paul Catanzaro | Fri, Nov 20, 2009

Oh no! Playgirl has asked you to join Levi Johnston in a Playgirl photo shoot, but you've only got 7 days to prepare!

Get Ready For The Workout Of Your Life!
by John Paul Catanzaro | Wed, Oct 28, 2009

Everything you need to know to make your next workout the best workout of your life.

Listen to Your Body! - 05.21.07
by John Paul Catanzaro | Mon, May 21, 2007

If you're bored, it's akin to your nervous system shouting, "Hey buddy, I'm ready for a new challenge. It's time to move on!" In general, the rate of adaptation determines the length of a program, and it differs among individuals. To determine the duration of a program, one must make progress (either 1-2% increase in load or a 1-2 rep increase) each workout. Beginners will make progress for a longer period of time; advanced trainees will stagnate much earlier.

Interview with Dr. Eric Serrano
by John Paul Catanzaro | Tue, May 01, 2007

He's influenced many, including our own Charles Poliquin and Alwyn Cosgrove, but some people in our biz think that Dr. Serrano's just a little "out there." Genius or mad scientist? You decide.

Sicilian Volume Training
by John Paul Catanzaro | Mon, Apr 16, 2007

According to the author, this type of training will make you "feel like a dozen mobsters have torched your entire body!"

Triple Threat Training
by John Paul Catanzaro | Tue, Dec 26, 2006

If there's one constant in strength training, it's variety. Those who vary their programs will often make consistent progress. What's common in most programs, however, is a lack of variety!

Squat Deep - 05.30.06
by John Paul Catanzaro | Tue, May 30, 2006

Read this carefully: Squatting should be performed in a full ROM (range of motion) where the hamstrings make contact with the calves. No light should be seen passing through your legs at the bottom position. And it's okay for your knees to travel beyond the toes; just don't relax them in the bottom position. In other words, keep the legs tight and try to stay as upright as possible throughout the exercise.

Sit, Then Stand For Wide Delts - 12.07.05
by John Paul Catanzaro | Wed, Dec 07, 2005

Lateral raises for your delts can be performed standing or seated. Sitting will help you avoid cheating as it'll take the legs out of the movement. However, you may wish to extend a set and the subsequent time under tension (TUT) by first sitting to isolate the delts and then, when you're completely fatigued and can't complete an additional concentric rep, standing to get help from your lower body to squeeze out another rep or two.

Warm-Up Manifesto - Part 2
by John Paul Catanzaro | Wed, Nov 02, 2005

Olympic Hybrid Circuits Originally coined "The Bear" by John Davies, this series of five exercises in one teaches the body to move with great ROM in a fluid, powerful, and fast manner. It's fantastic as a total body warm-up, improving overall power production and motor skill coordination in a short period of time.

Warm-Up Manifesto - Part 1
by John Paul Catanzaro | Tue, Nov 01, 2005

The other day I was training at a local gym and witnessed a horrible tragedy taking place — a personal trainer taking his client through a warm-up!

Cat's Lair
by John Paul Catanzaro | Thu, Jan 06, 2005

What is it about Canada and great strength coaches? For some unknown reason, the Great White North produces some of the world's best coaches and trainers, with Charles Poliquin, Christian Thibaudeau, and Charlie Francis being just a few examples. Now, another young Canadian is beginning to climb into the ranks of the elite: John Paul Catanzaro.

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