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About John Izzo, NASM-CPT, PES
(Top Expert on this page)

Experience
John is a certified personal trainer for over 10 years, having trained over 500 different individuals in that time. Also in that time, he has served as a manager and fitness director for 3 years. He is nationally certified through NASM, ACE, and NESTA as a personal trainer and holds a bachelor's degree in public health. Today, John trains general population clients consisting of golfers, weekend warriors, and mothers. He also teaches and lectures around the state of CT on the personal training field, exercise, and fitness business. He is the author of "Secret Skills of Personal Training" (available at Amazon.com), and has co-authored the "Foundations of Personal Training", available at NASM.org. John's articles have been featured in Fitness Management publication, www.PTontheNet.com, www.EzineArticles.com, www.WannaBeBig.com, www.StrengthCoach.com, and www.IZZOSTRENGTHtraining.com
   

You are here:  Experts > Recreation/Outdoors > Bodybuilding > Strength Training

Questions Answered By Expert  John Izzo, NASM-CPT, PES 
In Category  Strength Training

SubjectDate Asked

Workout Frequency3/5/2009
  Q: I'm 23 years old and traditionally have been a runner. I don't have a lot of muscle mass and would ...
  A: Your routine seems fine to start off with. Every other day is adequate, as long as you give your ...
Core Training3/4/2009
  Q: Hye, I read an article here and it mentions that core training may improve a person's vertical ...
  A: The "core" is made up of the "inside" muscles within your torso and pelvis. Your lower back, abs, ...
Wanting to gain a good physique quickly3/4/2009
  Q: I want to gain a good physique by the end of August this year. Ive been working out since 13th March ...
  A: So you want to go twice a day with the amount of exercises you listed? I think it is overkill and ...
I need advice2/20/2009
  Q: i need a workout tht works my pecs to get them hard there kinda man boobs right now
  A: Your pecs are soft because there is fat around them. Begin a jogging/walking program first. Try to ...
I need this for me2/16/2009
  Q: my name is dave 1st imsorry if theres any miss spelings im writng this on my psp. Now, im 14 and 9th ...
  A: Dave, I hear you buddy...I was picked on for being chubby when I was your age. And one day I got so ...
Arms, or "core" exercises?11/2/2008
  Q: I work in a department store where I unload boxes from tractor-trailers each day. I joined a gym ...
  A: The core is comprised of the central base of the body: lower back muscles, erectors, pelvis muscles, ...
weight loss10/31/2008
  Q: I've read that strength training helps weight loss because it increases metabolism and the muscle ...
  A: Fat is burned when more calories are expended. Calories are expended through activity and the type ...
Home Gym10/25/2008
  Q: I am looking to purchase a Bowflex home gym. The problem I'm having is that I can't decide which one ...
  A: Ryan, Obviously, the model that costs more will have more features. Why not just join a gym? For ...
Stretching and preparation for events10/24/2008
  Q: I have been searching all over the internet for a stretch for the deltoid muscle and erector spinae, ...
  A: Without duplicating the stretches you already found, why aren't you feeling them? Chances are if you ...
Muscle without weights??9/16/2008
  Q: I have been reading a lot lately about gaining muscle mass/toning up without weights. I have heard ...
  A: It is possible to gain muscle using bodyweight. The Romans and Greeks did it...today, gymnasts do ...
goblet squat9/12/2008
  Q: I have read in articles about goblet squat, whereby you cupped a dumbell vertically close to your ...
  A: I love the goblet squat for my clients (and myself). A couple of things you didn't provide: your ...
muscle loss8/25/2008
  Q: I do both cardio and strength workout, for over a year, but if i rest for over 2 days my muscles get ...
  A: No need for steroids. What you experience is a loss of muscle "tonus"--which is the "tightening" or ...
strength training8/6/2008
  Q: hey john how do i make my neck muscles stronger, to reduce neck strain?
  A: What exactly is wrong with your neck? How do you know it needs to be strengthened? Maybe its too ...
dead-lifts?8/6/2008
  Q: John I am a 50 year old weekend athelete,I play soccer and hockey. My workout consists of running on ...
  A: Its hard to critique your dead-lift without actually seeing it. Dead-lifts are a great staple in ...
Isometric holds8/3/2008
  Q: I am a budoka, and am currently training with competitive goals. My present strength training ...
  A: Isometric exercise is great for incorporating muscular endurance in muscles that surround a joint. ...
Light weight training for 12 year old7/21/2008
  Q: My son is 12 and a little overweight (5'1", 117 lbs). He also has flat feet. As a nurse I know ...
  A: At 117 pounds and 5'1 is not too bad for a 12 year old. Firstly, forget that he has flat feet. There ...
lean muscle7/16/2008
  Q: What is lean muscle and how does it differ from regular muscle? Also, how can a person go about ...
  A: Sorry for the delay in answering your question...I was away on an extended weekend: Lean muscle is ...
gym7/13/2008
  Q: I started at the gym a couple of months ago,my usual workout is 30mins treadmill,30mins ...
  A: So you are saying you do 90 min. of cardio a session? I think that is an excessive amount of steady ...
cardio7/12/2008
  Q: when trying to lose weight should i do cardio and strength training or just cardio.
  A: It depends on how much weight you have to lose. I recommend you start with the first 4 weeks with ...
Upper/Lower body workouts6/24/2008
  Q: What is the best way to do an upper/lower split in 3 days per week, in about 30 minutes per workout, ...
  A: There is no reason why you can't modify an exercise program to tailor to your needs. It seems that ...
hi6/14/2008
  Q: hope ur fine well first of all i would like to tell u that i am 32 years old (man), since 5 months i ...
  A: I recommend you take the supplements ONLY on "workout days". There are no side effects unless you ...
Strength Training with a Calorie Deficit6/9/2008
  Q: I have been training for 10 hours(5 hours cardio, 2.5 hours strength training, 2.5 hours ...
  A: Jon, Great question. I think there is a big misunderstanding with the myth that you "can't grow ...
How long should I rest between workouts?6/3/2008
  Q: I have a couple. 1) I have been weight training everyday for about 2 months now in a gym and I ...
  A: Okay...here is each question answered: 1.) If you want to build more muscle mass, you need to look ...
poor posture and muscle tightness5/28/2008
  Q: Ever since I was a child ive had a very poor posture: rounded upper spine and forward shoulders. ...
  A: I understand what you are experiencing. Your coach is semi-correct. Although, I recommend you start ...
Breast Lifting5/24/2008
  Q: I'm a 29 year old mother of four. In the last 6 months, I've lost 25 Kilograms, with the help of a ...
  A: Sorry to let you down, but breasts are made up of fat tissue. If you diet harder, you can get them ...
Shirt vs. no shirt5/17/2008
  Q: According to the web site http://www.powerliftingwatch.com/ the record for a bench press with a ...
  A: I am not too rehearsed in competitive benching or the use of a shirt, but from what I have read ...
Am I overworking?5/12/2008
  Q: I have just joined you as a member. I am glad to finally find someone who is willing to help people ...
  A: Couple of things I don't know...how long have you been weight-training? Are you relatively new to ...
Workout routine4/18/2008
  Q: I have created a workout routine that is based around improving functional strength (through neural ...
  A: Your program looks very SOLID. The only thing I would add: How many days a weak do you plan on ...
Deadlift Form4/14/2008
  Q: When using a mixed grip for deadlifts, is it important to alternate your grip for each set. When I ...
  A: Well, you failed to tell me if you are right-arm dominant or left--which is important to know in ...
creatine and muscle gain4/13/2008
  Q: At first i wanted to lose some excess weight and now im focusing more on weight gain. I worked hard ...
  A: After a workout, you should consume a meal replacement shake that is made up of whey protein and ...
Best way?4/11/2008
  Q: Whats the best ways to improve endurance in all areas of the body? ANSWER: Kyle, it sounds like ...
  A: Kyle, If you want to build endurance (conditioning), you need to train the body to last longer ...
weightgain4/6/2008
  Q: I am really interested in building some mass and staying in chiseled condition. I already an ...
  A: Jay, It sounds like you are eating adequately to build size. I only question your protein intake, ...
Flat Feet - Legs4/3/2008
  Q: I have severley flat feet and wear orthotics. I am a 22 year old male. I was wondering, i have ...
  A: You are partially correct. I would get rid of the orthotics. They are simply a band-aid for poor ...
Chest unsymmetric4/3/2008
  Q: I have recently started doing strength training (since 3 months), for some reason my right chest ...
  A: Alex, Asymmetries in muscles are common. In the sport of bodybuilding, it is such a big deal that ...
supplements3/12/2008
  Q: ..i wrestle and do not want to gain alot of weight but i was wondering if there is a supplement that ...
  A: Sorry for the delay in answering your question. I would try supplements that contain L-Carnitine. ...
Waist Fat3/9/2008
  Q: I'm about 145- 5'8" -62yrs old . I train with weights and am a vegetarian but eat fish and dairy. ...
  A: Well, the skin elasticity may be an issue. It depends on how long it took for you to lose the fat. ...
Powerlifting for a 61 year old3/8/2008
  Q: I need a rountine for a 61 year old powerlifter. I have have been weightlifting and powerlifting ...
  A: I'm sorry but I do not give people routines through this service. If you seem to overtrain then you ...
P90X3/5/2008
  Q: What do you think of this P90X. I want to get in better shape. I'm currently a dental student and ...
  A: I actually purchased it 2 months ago and I love it. It kicks my ass. When I don't have time to hit ...
W.I.T.S2/25/2008
  Q: I live IN Las Vegas, NV. I'd like to sign up for the personal training program thru W.I.T.S which is ...
  A: What can I say? I like the course for beginners in the field because of the 'realness' of the ...
uneven development2/4/2008
  Q: john my name is kolby i am 18 yrs old. i have lifted for 5 years. a few years ago i noticed my left ...
  A: Lay off the barbell. Stay with the DBs. Work the back muscles of the weaker side (using DBs like DB ...
gain a nice six pack1/27/2008
  Q: i do 200 sit ups 200 crunches 102 leag rasis and jog but don,t have the nice big six pack why
  A: Luke, I typically don't answer questions like this, but I will shoot out a couple of reasons. ...
my back shape1/27/2008
  Q: It's a pleasure to find a good trainer like you to ask. I am 29 years old,female.I want to ask you ...
  A: The spine is shaped in a slight "S" shape. Without seeing pics of your posture, it is difficult to ...
CSCS vs PES1/27/2008
  Q: I would like to know which one between NSCA-CSCS and NASM-PES is better. I plan to get certified in ...
  A: The NASM-PES is similar to the NSCA-CSCS. Both concentrate on performance. The NSCA-CSCS actually ...
spinal stability1/20/2008
  Q: i suffer from a lot of lower back ache which is caused and relieved by hamstring streching , i read ...
  A: Bem, Are your glutes sore after your "rock bottom" squats? Or are your quads sore? If glutes are ...
shoulder injuries1/12/2008
  Q: Greetings. I am really hoping that this does not qualify as asking for a specific workout plan. ...
  A: Hmmmm...I am not going to give you a specific workout becuase you need to see a physician. You may ...
help me1/8/2008
  Q: if i add strength training to my cardio will i lose weight or no? because i was told that it will ...
  A: You need to add strength training to your cardio or you will be left with flabby skin. I suggest you ...
Rotator Cuff Strengthening Exercises1/8/2008
  Q: John I would like to incorporate some Rotator Cuff Strengthening Exercises into my workout. Do you ...
  A: Alex, I suggest you incorporate RTC exercises in the beginning of your workout as part of your warm ...
Wrist Muscle1/4/2008
  Q: I am interested in learning how to gain wrist muscle, strictly speaking. That exercise methods are ...
  A: Here are some exercises that will address your wrist muscles: ...
sprinting1/4/2008
  Q: and im 17. My question is how does this routine look to you. mon-legs, tues-chest, ...
  A: Your routine looks solid. I like the legs on Monday. I wouldn't do too much for the legs on that ...
building muscles12/24/2007
  Q: I am an just retired College Teacher. Age 60. Good health, but have NEVER done any regular ...
  A: Well, I don't write specific exercise programs over the internet, but what I can do is make ...
creatine12/22/2007
  Q: I read a lot about cretine powders, so I decided to try it. I know that creatine absorbs water in ...
  A: Creatine has a "cell volumizing" effect whereas it attracts water and expands within the cell. ...
muscle mass and developement12/20/2007
  Q: firstly look at these pics to get an idea of what i am talking about ...
  A: You are thin and you don't seem to have much fat on your body...I will guess you are between 8-11% ...
low intensity lifts-reg12/13/2007
  Q: How many days a week do I need to lift weights, if I work out only for 20 minutes? I'm not ...
  A: If your goal is to basically stay in shape with some muscle tone, I suggest you lift 3-4 days. The ...
no arm streagth12/5/2007
  Q: I'm about 250 lbs, 6 foot, and have been in Martial arts for about 2 years now. My lower body is ...
  A: If you can't do 1 push up, then you are not "as fit as can be" regardless if its your legs or body. ...
poor bench press12/2/2007
  Q: Hey John, I am a 16 year old boy, about 5'11 and 126 pounds. Im pretty skinny for my age as you can ...
  A: Jamie, Start with some push-ups and overall core work:planks, bridges, woodchops (google them if you ...
at home11/30/2007
  Q: what is the best way i can work out at home to lose 60 pounds by July?????? im 20 206 5'5 and female
  A: Start with some jumping jacks and light jogging. Also, watch your calorie intake. You should be ...
Alcohol, pot belly & being in shape11/17/2007
  Q: I'm a 6 feet tall male, weighing 96 kgs(overweight). I have stubborn pot belly which I want ...
  A: RJ: Short answer...no you don't have to stop drinking altogether, BUT, you do need to cut down. Your ...
Body Crashing11/1/2007
  Q: How much physical activity can the body with stand before crashing? What are the symptoms before the ...
  A: Meg, I'm not sure what you mean by "crashing"? Do you mean exhaustion or hitting a plateau? In ...
Fat loss & problem10/30/2007
  Q: I am 6'3'' 200 lbs. I feel like i have a god build, but would like to get a little more lean than I ...
  A: Jordan: You can get leaner by incorporating some high intensity cardio intervals on off-days. Short ...
Squats and Lunges - concentric and eccentric phases10/23/2007
  Q: Please could you clarify the muscles that contract and the muscles that lengthen during both a squat ...
  A: Squat: Muscles that contract: Glutes (ALL) Quads (concentric) Adductors Tibailis Muscles that ...
Toning10/17/2007
  Q: What exercise tones the body the best? Does dancing help? Or swimming?
  A: I am assuming you are talking about shedding off fat? In the case of using the word "tone" that is ...
game day10/8/2007
  Q: My name is Rolly Schmidt and I am a PE ( Strength and Conditioning teacher - grade 11/12 ) at ...
  A: There are some articles available on the effects of pre-game activity at a number of sources: ...
skin9/5/2007
  Q: im 20 years old
  A: The best way to lose weigtht without having loose skin is to loose the weight slowly and thru a ...
Toning my abs8/1/2007
  Q: I've recently become interested in toning my abs and I was wondering how often I should do an ab ...
  A: Depending on what your goals are, abs should be treated like any other muscle. They can be worked on ...
High reps and muscle maintenance4/9/2007
  Q: I've eaten a bit too much recently and have noticed some fat accumulation. I intend to work on ...
  A: If you haven't done any prior lifting, you have nothing to worry about.The T-nation article best ...
High reps and muscle maintenance4/8/2007
  Q: I've eaten a bit too much recently and have noticed some fat accumulation. I intend to work on ...
  A: This is real easy. YOu can mainatin the present muscle mass you have now by performing your ...
hello, my question is this, I'm a male, 19 years4/5/2007
  Q: my question is this, I'm a male, 19 years old, i weigh 130, and I'm 5'9", my body fat is at 6.7%, my ...
  A: If you are new to working out, start out slow. 2 sets of 10 reps of moderate weight on most ...
NEED TO GET IN SHAPE4/2/2007
  Q: Hey I am 21 years old and recently had a baby during my pregnancy i gained like 50 pounds and then ...
  A: I think you are on the right track. Continue eating well adn incorporating some exercise at least 4x ...
pilates vs strength training10/17/2006
  Q: I am a 40 year old female. I run about 50 minutes 4-5x/week on a treadmill (about 4 miles each ...
  A: I think a majority of your problems may come from nutrition. ALso....how long have you been ...
fat loss/muscle gain10/16/2006
  Q: And I desperately want ripped abs! I’ve been running up to 4miles a day and only taking in about 600 ...
  A: I suggest you start a weight-lifting program consisted of: push-ups, chin ups, squats, lunges, and ...
atlas10/5/2006
  Q: way back in old comics, there were advertisements for a method to use only your body weight to build ...
  A: The other expert is right... Remember tug of war? Okay...lets say the ribbon in the middle is your ...
Split Routines vs. Full Body8/28/2006
  Q: I would like to know your opinion of one of the most debated issues in weight training "which is ...
  A: I didn't read the article because I beleive in doing full-body routines too. For the last 4 years, I ...
Recovery8/24/2006
  Q: It is really helpful advice. There is one confusing thing in the industry though, that no one ...
  A: Your body doesn't neccessarily need to be sore, to indicate you had a good workout. However, it is ...
Chest8/16/2006
  Q: im about 5 foot 9 and weigh 205 pounds, as a football player ive developed a lot of lower body ...
  A: My advise is to begin using dumbbells. On teh way down (bench press), turn your wrists so that your ...
weight8/8/2006
  Q: hi im sabari im a 17 year old guy n ive decided to start getting into into shape n develop som ...
  A: You can do both. Start exercising with weight that you can accomplish 8-10 real good reps and start ...
light/heavy weight training8/6/2006
  Q: Is it better to train light weight or heavy when looking to gain explosivity? Ive heard that for ...
  A: Light weight refers to ballistic or plyometric moves. In this case, yes, you need light to moderate ...
maintaining muscle mass7/5/2006
  Q: I'm working on burning off fat (at about 12% now, goal is to be in the single digits). Can I ...
  A: Steve, You can absolutely maintain muscle mass with doing bodyweight exercsies. You are right on ...
Workout question5/22/2006
  Q: Two years ago I lifted while taking a protein supplement and managed to look very good for what my ...
  A: Your workout is fine. It's what you know that isn't. Cardio does not burn muscle. As long as you ...
Arms5/15/2006
  Q: I am 24 years old, my height is 5'3 and I weigh 114 lbs. I have always had quite big arms for a girl ...
  A: Suzy, Take a break from weight training and take up Pilates. My guess is your muscles seem bulky ...
Crossovers5/14/2006
  Q: I am looking for an exercise that will target the muscles involved in doing hockey crossovers. To ...
  A: Barry, I recommend you try "Crossover Lunges" that resemble lots of hockey work. YOu can check them ...
i was wondering whats a good...4/25/2006
  Q: i was wondering whats a good strength training exericse i can do at home? also what a good cardio ...
  A: YOu can do plenty...squats, push-ups, lunges, dips, ab crunches, arm curls with veggie cans, towel ...
i was wondering whats a good...4/25/2006
  Q: i was wondering whats a good strength training exericse i can do at home? also what a good cardio ...
  A: YOu can do plenty...squats, push-ups, lunges, dips, ab crunches, arm curls with veggie cans, towel ...
In the worlds of light weight...4/16/2006
  Q: In the worlds of light weight v.s. heavy weight training, light weight it good for speeding up the ...
  A: Jeff, You should work in the rep range of 6-8 reps using 65-85% of your max. You should can also ...
abdominals3/29/2006
  Q: I am a 22 yr old female who has played competitive basketball for about 8 years. I took a break from ...
  A: You answered your own question. YOu have been on a hiatus from working out and your have put on some ...

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