Leptin: How Your Body Fat Influences Appetite
When starting a diet, have you ever wondered why exactly hunger and cravings suddenly sky rocket? Obviously a reduced food ...
Exercise Execution
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Seven Muscle Building Mistakes Exposed!
An ability to build thick layers of lean muscle indefinitely is one trait no bodybuilder will ever possess, despite any ...
Folic Acid – Is Your Body Using It Or Is It Benign?
First off, congratulations if you understood my pun. Folic acid or Folate is also known as vitamin B9. The name ...
Glycine: Tiny Amino, Tremendous Gains
Could the numerous benefits of this often overlooked amino contain the key to unlocking your gains? From growth hormone stimulation ...
In Pursuit of Perfection, Can We Change the Shape of Our Muscles?
Despite our muscle gains and the conditioning we are able to achieve, many of us remain unhappy with our physical ...
The Biology of Fat Loss Mechanics – Part 2
By Roland Pankewich If you have read the first installment (Read Part 1 Here) you were introduced to the idea ...
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All Bicep Movements
Want bulging biceps? Here are Ben's top execution tips for packing muscle on those guns!
The Essentials of Bodypart Specialization: Lat Training
There is, without a doubt, a no more difficult area of the body to develop muscle size and strength, than ...
Shrugs
Want titan-sized traps? Here are the best 'shrugging' exercises and how to execute them to pack on the pounds!
Chest Presses
Ben's step-by-step guidelines for performing the best chest pressing movements for maximal muscle growth!
Pullups & Pulldowns
BPak's best execution tips for getting the most out of pull-up and pulldown movements!
MI40 Protocols / Intensifiers & Finishers
Explaining the various Intensifiers that appear throughout the MI40 Nation 6 Week Workout Programs
Bent-Knee Calf Movements
Guidelines for all Bent-Knee Calf movements
(unless specifically stated otherwise)
- place the ball of the foot in contact with the pad / platform / ground
- medium stance unless stated otherwise (hips, knees and ankles inline)
- keep knees stable throughout (when standing, lock out quads and contract the glutes)
- ensure full ankle flexion and extension (not foot)
- only come up from the bottom when the tibialis anterior at the front contracts
- focus on driving the weight through the big toe (not via the outsides of the feet)
- when you think you’re up all the way, go a little further (max height); aim for a huge peak contraction and really fight for those inches, bring the heels up as high as physically possible.
* Consciously think also about pulling the knees / ankles together throughout (inward ‘intent’).
Seated Calf Raises
- Exercise Specific:
- some assistance with the last few reps (pulling with forearms) is acceptable, though use common sense to determine if you’re just being too ambitious with the weight and adjust accordingly next time if so.
Squatting Bodyweight Calf Raises
- Exercise Specific:
- hold onto something for support, then squat down until the bottom position is reached
- ensure centre of gravity is over the toes
- remaining in this position throughout, raise up onto the tips of the toes at the top
- attempt to momentarily touch heels to the ground at the bottom if ankle flexibility allows (with no compromising of form); this may not be possible for some but not others – just work within the range achievable with perfect execution.
