Fast Twitch vs. Slow Twitch: Fated For Gains?
Building the Perfect Beast - How Our Fast and Slow Twitch Muscle Fibers Determine Athletic Success...
Exercise Execution
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Battle of the Sexes: Gender Differences in Training
It’s been said that women are from Venus & men are from Mars, but when it comes to potential in ...
Leptin: A Key Hormone in Controlling Hunger and Losing Fat
A new year has begun and now is the time to carve off that holiday excess. As fans of this ...
Caffeine: Strategic Supplementation for Maximum Benefit
Bodybuilders and other fitness-minded folk are for the most part considered to be a healthy bunch. Well balanced nutrition, regular ...
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! ...
Glutamine: Super Supplement? Or Overhyped and Worthless? Cutting through the Bull
One of several so called, “super-supplements”, to have hit shelves over recent decades is glutamine, the most abundant amino acid ...
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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 ...
Lower Back Isolation Movements
Isolation exercises for strengthening the lower back and core!
Rear-Delt Exercises
For well-rounded shoulders, developing the rear delts is a must... Ben breaks down the exercises you need to know!
Straight-Leg Calf Raises
Here are the best exercises for targeting the big meat belly of the calves, the gastrocnemius – perfect your execution ...
Chest Flyes
There's nothing better than a good fly movement to really isolate and focus on squeezing the pecs... Ben breaks down ...
Side-Delt Movements
Want side delts like BPak? Here you'll find his best execution pointers for the medial delt exercises you should ...
Lower Back Isolation Movements
__________
(1) Reverse-Crunch Hyperextensions
(isolation for lower back / lumbar spine)
- lock-out hips / pelvis against the pad of the back extension machine
- round the spine on the descent so the abdominal wall is closed as the bottom
- while descending, imagine a hand or bar under the abdominal wall and crunch around it
- come back up only until the body reaches a horizontal plane at the top
* to make this a little more advanced, add a twist on the ascent (alternate sides)
