Interview Q&A Series with Ben: Tips for Maximal Recovery
Question: “We all know that it’s essential for anyone who trains hard to recover sufficiently to continuously improve their performance and physique. What ...
Exercise Execution
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The Serotonin Advantage
In a startling feat of biological engineering, our body must involuntarily produce an array of chemicals to promote specific actions ...
Zinc: The Little-Known Mega Mineral You Should Learn to Optimize
From boosting testosterone production & supporting lean muscle growth, to optimizing joint health & immune function, getting enough of this ...
What is the Ideal Breakfast?
As the old adage goes, breakfast is the most important meal of the day. Starting the day off right is ...
Glutamine
Almost everyone is familiar with the idea that glutamine is great for muscle recovery, but it is often under utilized ...
The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
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- All
- * Principles & Intensifiers
- * Video Series
- Abs
- Back / Lats
- Back / Lats Misc.
- Bent-Knee Calf Movements (Soleus)
- Biceps
- Cable Pushdowns
- Calves
- Chest
- Chest Dips
- Chest Flyes
- Chest Presses
- Crunching Movements
- Deadlift Movements
- Delts
- Exercise Execution
- Front Delt Movements
- Glutes / Hams
- Hams / Glutes Misc.
- Hamstring Exercises
- Lat Isolation
- Leg Presses / Leg Extensions
- Leg Raise Movements
- Legs
- Lunges / Split Squat Movements
- Overhead Presses
- Premium Articles
- Pull-Ups / Pulldowns
- Quads
- Rear Delt Movements
- Rows
- Shrugs
- Side Delt Movements
- Squatting Movements
- Squatting Movements
- Straight-Leg Movements (gastrocnemius)
- Training
- Trap 3 Raises
- Traps
- Tricep Dips
- Tricep Extensions
- Tricep Presses
- Triceps
- Vacuums
Rows for Back
The best rowing exercises, broken down BPak-syle!
Front Delt Movements
The best front delt exercises to add to your routine and how to perform them for optimal growth!
MI40 Protocols / Intensifiers & Finishers
Explaining the various Intensifiers that appear throughout the MI40 Nation 6 Week Workout Programs
Ab Leg Raises
The best leg raise movements for the abs, and the best pointers you need for maximizing their effectiveness!
Chest Presses
Ben's step-by-step guidelines for performing the best chest pressing movements for maximal muscle growth!
Adductors & Abductors
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(1) Single Leg Cable Abductions / Adductions
(abductions depicted)
Abductions: pull weight away from the body (standing leg closest to apparatus)
Adductions: pull weight towards body (facing the opposite direction with standing leg furthest away from apparatus)
- chest up, abs tight (keep upper-body stationary)
- one hand on a support for balance, other hand on hip
- initiate movement with the heel
- no external rotation of hip (keep neutral) and move in a straight line
- don’t allow weight stack to ‘touch down’ during the movement
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