Q & A with John Paul Catanzaro

I’m looking for an exercise to target my midsection. I always spend a few minutes for core exercises at the end of my workout, but I’m sick of doing sit-ups! I train in a large commercial gym so I have access to just about anything. Do you have any suggestions?

Here’s a great finisher for the core using a functional trainer. Perform 3 sets of 10-12 reps of the following tri-set at the end of your workout:

• A1) Standing Reverse Cable Woodchop
• A2) Standing Cable Trunk Twist
• A3) Standing Cable Woodchop

The positive (concentric) action should be explosive and try to keep the rest interval as short as possible – just long enough to adjust the cable arm and then go. The weight will remain the same for all three movements.

Three key points to remember when performing a “proper” woodchop:

• Grip the handle with the opposite hand first and then place the other hand above. For instance, if you are moving from left to right, grip the handle with your right hand first then place the left hand over and begin. This will deter you from pushing down with your left arm and promote greater core activity.
• Brace the abdominals as if someone is going to punch you in the stomach and twist from the hips not the back to protect your spine.
• Make sure to lock the elbows and unlock the knees as demonstrated in the video below:

This is a rather advanced progression. Beginners should perform each movement in a separate workout (e.g. Monday – Standing Reverse Cable Woodchop, Wednesday – Standing Cable Trunk Twist, Friday – Standing Cable Woodchop) rather than consecutively as outlined above until a sufficient base of conditioning is established.

Many texts encourage maximal (100%) isometric contractions when performing PNF stretching. However, in your stretching article, you recommend to “use only about 25% force during a PNF stretch.” Who’s right?

The simple answer would be “I am right … just do as I say and don’t ask questions!”, but that would seem too arrogant so let me try a different approach. First of all, there is no right or wrong in this case – there are pros and cons to everything. As I mentioned in my Stretching For Strengthening article (all these articles are on my website, by the way), the benefits of submaximal contractions during PNF stretching include ease of application and less discomfort/fatigue. Here’s an example. Picture a 100 lb. female trainer performing just about any PNF stretch on a 300 lb. male lineman. If he gives her a maximal contraction, she’s going flying across the room! On the other end of the spectrum, if you use PNF stretching to restore ROM in a rehabilitative setting, maximal contractions are contraindicated. For scientific evidence, take a look at this abstract:

Effect of submaximal contraction intensity in contract-relax proprioceptive neuromuscular facilitation stretching.
Feland JB, Marin HN.
Br J Sports Med. 2004 Aug;38(4):E18.
Brigham Young University, RB-120A, Provo, UT 84602, USA.
brent_feland@byu.edu

OBJECTIVE: To determine if submaximal contractions used in contract-relax proprioceptive neuromuscular facilitation (CRPNF) stretching of the hamstrings yield comparable gains in hamstring flexibility to maximal voluntary isometric contractions (MVICs).

METHOD: Randomised controlled trial. A convenience sample of 72 male subjects aged 18-27 was used. Subjects qualified by demonstrating tight hamstrings, defined as the inability to reach 70 degrees of hip flexion during a straight leg raise. Sixty subjects were randomly assigned to one of three treatment groups: 1, 20% of MVIC; 2, 60% of MVIC; 3, 100% MVIC. Twelve subjects were randomly assigned to a control group (no stretching). Subjects in groups 1-3 performed three separate six second CRPNF stretches at the respective intensity with a 10 second rest between contractions, once a day for five days. Goniometric measurements of hamstring flexibility using a lying passive knee extension test were made before and after the stretching period to determine flexibility changes.

RESULTS: Paired t tests showed a significant change in flexibility for all treatment groups. A comparison of least squares means showed that there was no difference in flexibility gains between the treatment groups, but all treatment groups had significantly greater flexibility than the control group.

CONCLUSION: CRPNF stretching using submaximal contractions is just as beneficial at improving hamstring flexibility as maximal contractions, and may reduce the risk of injury associated with PNF stretching.

One more thing on PNF stretching that I learned awhile back from Kate Fletcher at the Institute of Sport Medicine & Wellness Centre in Etobicoke, Ontario. After the submaximal contraction, rest for a second or two to allow the muscle to relax before moving it into the new range. At this point, ease back a touch to take the edge off of the stretch and repeat the process until full range of motion has been achieved.

John Paul, what do you think of kettlebell training? I know that’s it’s been around awhile, but why aren’t they as popular as dumbbells at gyms?

Well, kettlebell cleans and snatches are great for tearing elbows and shoulders respectively! I don’t mean to scare you – any exercise can be dangerous if performed incorrectly and the kettlebell is no exception. The truth is that they are excellent as throwing implements for diagnostics as well as energy system training. They are also great to teach proper hip movement for the Olympic lifts. But here are a few more options that come in “handy” in the weight room.

The first involves kettlebell curls. One trick that is useful during barbell or dumbbell arm curls is to cock the wrist back when performing the movement. This serves two purposes: a) By stretching the wrist flexors, you reduce their involvement thereby increasing the activity of the elbow flexors, and b) at the top position, there is still tension on the elbow flexors (if the wrist was straight, the load would simply be transferred straight down into the elbow joint.) The problem with this technique is that many people experience wrist pain! There is a solution, though, and it involves the kettlebell. As you can see in the photo, the position of the kettlebell is away or outside the forearm – it always tries to pull your forearm down into extension so there is constant tension throughout the entire movement. There is no strain on the wrists since they are straight throughout.

Use a kettlebell for curls for constant tension without the wrist strain.
Couple the curls with a French press for the same effect.

Now, let’s go back to curls for a second. Fat bar training has been gaining popularity over the past few years, and rightly so as it will increase grip and overall strength in short order. You can purchase one of my favorite training tools called the TYLERGRIP or :: EZ-Grips :: which are attachments that create a wider/open grip, or use kettlebells but not in the traditional manner. Instead of using the handles, grasp the cannon part of the ‘bell and curl away. You can only perform supinated (palms up) curls with this method, but what a great feel! Try them standing, seated, in an incline position or on a preacher bench. Any way you go about it, I think you’ll quickly agree that cannonbell curls are a great movement!

Superset the above-mentioned exercise with cannonbell kickbacks.
The one-arm preacher cannonbell curl. To increase strength, position the opposite leg (to the working arm) forward.

I just joined a gym and went through the mandatory fitness assessment. The trainer told me that my BMI is too high and that I need to lose some weight. That’s fine – I already knew that. What bugs me, though, is that I weigh just as much as a buddy of mine and he’s built like a rock! C’mon, how accurate can this BMI really be? Should I tell my friend to lose weight as well?

This clip taken from one of my television appearances last year should answer your question.

John Paul Catanzaro, B.Sc., C.K., C.E.P., is a Certified Kinesiologist and Certified Exercise Physiologist with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Richmond Hill, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.BodyEssence.ca or call 905-780-9908.

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