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.
Want to learn how to build mighty legs without squats? Then it's about time you step-up!
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.
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.
Check out the "Look Better in a Shirt" superset, the "Whole Body Mass Attack" superset, and a couple of other innovative, ball-busting programs.
Take circuit training to a new level of muscle size and strength development with this old school throwback.
Forget everything your gym teacher taught you about rehabbing an injury. Here are some controversial approaches to healing fast, starting from the bottom up.
A modern twist on a classic method that will get you bigger, leaner, and stronger. What's not to love about that?
A unique size-building program that shows us that sometimes, doing what is wrong will get you to the top.
Most bodybuilders don't know how their abs function, or even how to train them effectively. Learn how now.
Oh no! Playgirl has asked you to join Levi Johnston in a Playgirl photo shoot, but you've only got 7 days to prepare!
Everything you need to know to make your next workout the best workout of your life.
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.
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.
According to the author, this type of training will make you "feel like a dozen mobsters have torched your entire body!"
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!
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.
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.
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.
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!
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.
Stretching for Strengthening, Part II by John Paul Catanzaro Last week in Part I John Paul broke out the big boy vocabulary and laid the kinesiology smack down on the topic of stretching. This week he sums everything up and goes over the do's and donts of smart stretching. Flexibility 101: The Dos and Dont's of Stretching The Do's • DO use gentle motion for rehabilitation but dont push the end range...
Stretching for Strengthening, Part I The truth about stretching without stretching the truth! by John Paul Catanzaro A few months ago I was giving a presentation to a personal training organization in Canada. The auditorium was filled. Things were going smooth until I happened to make what they considered to be a provocative statement. I simply mentioned that too much static stretching prior to a workout can make you weaker. I reall...
The Cat's Lair Q&A with John Paul Catanzaro 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. ...
The Serrano Show by John Paul Catanzaro You can say a lot of things about Dr. Eric Serrano, but you can't say he's boring. If you ever attend a symposium where Serrano is speaking, be sure to catch the show. This medical doctor and college professor always gives a lively talk filled with both science and practical observations. You may laugh or you may get pissed off, but he'll definitely make you think. T...