CATZ named One of Top Ten Gyms in America

Secret: Warmer muscles produce bigger gains

"You may hate warming up, but an excited muscle exerts more force and allows you to lift heavier weights," says CATZ founder Jim Liston, whose athletes won 15 gold medals at the 2008 Beijing Olympics. "If your body isn't fully prepared to train, you'll never be able to maximize your efforts." Try this routine before you start your normal program. (Perform the workout as a circuit, completing one exercise after the other with no rest between them.) Grab a light pair of dumbbells, and then pyramid the reps—that is, complete 3 reps of each exercise on the first set, followed by sets of 4, 5, 4, and 3 reps. Perform alternating shoulder punches, alternating bent-over rows, squats, biceps curls, forward lunges, and overhead triceps extensions.

Source: http://www.menshealth.com/mhlists/america_s_best_gyms/Competitive_Athlete_Training_Zone_CATZ.php