Fat Loss: What Happens & How It Works (Part 1)
Fat loss is the ever-elusive conquest of anyone and everyone who is into health and fitness. Observationally I also think ...
Exercise Execution
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What Times Should I Be Eating Carbohydrates?
There are essential fatty acids, and there are essential amino acids, but there are no essential carbohydrates – our body ...
What Is The Fastest Way to Lose 10lbs of Fat?
The first thing to discuss here is what it really is to lose 10lbs of pure fat. Most people lose ...
Occlusion Training: Lift Light to Mass Up
In matters physiological, the process of occlusion has largely negative connotations. Occlusion, meaning to shut off or obstruct, of a ...
Are You Getting Enough Sleep? Why You Should Care!
The hormonal and metabolic processes that occur during sleep The three primary factors to consider for those seeking muscle hypertrophy ...
Tyrosine: An Adjunct to Intensity
Looking for lazer focus and unabated energy during tough workouts? Tyrosine could be the superamino you need to swoop in ...
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Back Isolation Exercises
__________
(1) Prone Reverse-Flys (for back, not rear delts)
- head slightly over the edge of the bench (looking at the ground)
- keep trunk tight to the bench throughout (more chest than abs)
- reach for opposite walls on the way up keeping arms as far away as possible throughout
- imagine a line running from one wrist to the other and try to contract everything across it
- at the bottom, try not to come inside the shoulders, avoid resting / relaxing the working muscle; really fight the negative and aim for constant controlled movement
__________
(2) Reverse Pec Deck Flys (for back, not rear delts)
- keep hips behind shoulders slightly / more chest against the pad and less stomach
- keep arms rigid and shoulders retracted
__________
__________
(3) Band Pull-Aparts
- Abs tight
- Pronated grip and elbows rigid
- Rear delt emphasis: keep scapula slightly protracted
- Mid-back emphasis: allow full protraction and retraction
__________
__________
(4) High Pulley Pull-Aparts
(standing, supported)
- Apply outward force on the handles as if you are trying to rip it apart
- Brace against pad or support with hips
- Set pulley above eye level
__________
__________
(5) Prone DB Retractions
- Elbows rigid and neck neutral
- Pinch the scapula together (this NOT a shrugging movement)
