BCAA’s
In terms of exercise performance and recovery, few amino acids get the notable mention that BCAA’s do. While glutamine is ...
Exercise Execution
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Vitamins: The Forgotten Factor Holding You Back
Even a slight vitamin deficiency can halt muscle gain in its tracks... the scary thing is, you're probably deficient already! ...
What Carbs Are Best For Gaining Muscle and Losing Fat?
Muscles store carbohydrates exclusively as glycogen, which is basically a long chain of glucose molecules linked together. The level of ...
Partner Up!
In this day and age, exercise and general health have become not only a trend but a necessity. Townships and ...
Can I Combine Fats and Carbs in the Same Meal?
If you’re looking for a good recipe for fat storage, high insulin and high fat in the blood is the ...
Shopping Guidelines: The Nutrition Label Quandary – Are you Being Deceived?
Is marketing B.S & deceptive food labelling costing you your health & slamming the breaks on your progress? We give ...
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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)
