Shopping Guidelines: Seafood
In the last two installments of this series, we laid out and explained concerns and guidelines for buying fruits, vegetables, ...
Exercise Execution
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Are Advanced Training Methods for You?
Just because that insane workout technique sounds excruciatingly awesome, that doesn't mean you should add it into your routine. You ...
Testosterone: Understanding the Mechanisms Behind the “Alpha” Hormone
Everybody's familiar with testosterone, the grand daddy hormone most synonymous with both muscle and manhood. Today we provide a comprehensive ...
Do I NEED Carbs Pre-Workout?
In what situations should I take carbs pre-workout? There is no situation where you NEED pre-workout carbs, but there are ...
Interview Q&A Series with Ben: Intensity vs. Volume
Question: “Let’s say we have your average trainee who works out four of five times a week, working each bodypart ...
Wheying in on the Debate: A Case for the Superiority of Whey Protein
Whey protein has been used in one form or another for at least 300 years, yet it has taken until ...
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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)
