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 ...
Exercise Execution
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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 ...
Leucine & HMB: One vs. the Other vs. Both?
You have also likely heard of ‘HMB’ which is a derivative of leucine. In fact the above pathway requires that ...
Interview Q&A Series with Ben: Optimizing Focus & Energy Without Stimulants
Question: “What are neurotransmitters and why are they important? How can I optimize them to improve my training?” Your neurotransmitters ...
Satellite Cells and Muscle Growth
Satellite Cell Activation: A Necessary Muscle Growth Component… How You Can Stimulate Yours for Maximum Muscle Gains! The regenerative, healing ...
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 ...
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Side-Delt Movements
Want side delts like BPak? Here you'll find his best execution pointers for the medial delt exercises you should ...
MI40 Protocols / Intensifiers & Finishers
Explaining the various Intensifiers that appear throughout the MI40 Nation 6 Week Workout Programs
Straight-Leg Calf Raises
Here are the best exercises for targeting the big meat belly of the calves, the gastrocnemius – perfect your execution ...
The Essentials of Bodypart Specialization: Hamstring and Glute Training
In preparation for writing this article, I wanted to see what exactly was written out on the web when it ...
Pullups & Pulldowns
BPak's best execution tips for getting the most out of pull-up and pulldown movements!
Ab Leg Raises
General guidelines for all ab targeting leg raise movements
(unless specifically stated otherwise)
- before beginning the concentric portion, exhale all air from the lungs / diaphragm and suck in the stomach (bring ribs to the rib cage), remove any arch in the back, then contract the abs and begin the concentric
- maintain constant tension on the abs throughout; aim to maximally lengthen and fully shorten the abdominal wall (keep in mind that the function of the abs is to flex and extend the spine so pay attention to what’s happening at the spine); the moment the abdominal wall relaxes, begin again with the concentric portion of the movement.
- ideally, perform with relatively straight legs, with just a very slight and consistent bend in the knees
- roll hips / whole pelvic girdle up at the top (unless directed otherwise)
- maintain constant movement (no rest at the bottom)
- pay extra attention to staying under control; no swing on the way, plus don’t allow the body to just ‘fall’ through the negative
- to de-activate assistance from the quads and hip flexors, aim to activate the hams and / or glutes whenever possible.
* if you want to work the obliques in addition to the lower abs, simply add a twist at the top of the movement.
Hanging Leg / Knee raises (emphasizes lower abs)
Leg Raises (at the top of the movement)
Knee Raises (at the top of the movement)
- Exercise Specific:
- hang directly from a bar with hands shoulder-width apart, or instead use a ‘Roman Chair’ apparatus.
- For the Knee-Raise Variation: bend at the knees significantly and bring them straight up to the chest.
Lying Leg / Knee Raises (emphasizes lower abs)
Leg Raises: Can be performed on an decline bench as shown above if ability allows
Knee Raises: Depicted at the top of the movement
- Exercise Specific:
- can be done on the ground, or, if more advanced, on an ab bench with a slight decline; if done on a decline, come down only until the abdominal wall relaxes (likely around 45º)
- come up as high as possible depending on any potential lower back issues you may have; if your lower back is an issue, perhaps restrict the range somewhat turning this more into a slight pelvic roll.
- For the Knee-Raise Variation: bend at the knees significantly and bring them straight up to the chest
- Variation using Stability Ball:
> feet wide
> hands at sides
> grab ball with heels and roll the hips back as much as possible.
Pelvic Roll – toes to sky (emphasizes lower abs)
As depicted, can be performed on a decline bench if ability allows
- Exercise Specific:
- position legs at 90º straight up with knees locked (aim to keep them perfectly vertical throughout, don’t allow them to come backwards at all)
- execute by rolling the pelvis straight up and down (aim feet to the ceiling on the ascent).
‘Reverse’ Leg Raises – focus on top half (emphasizes lower abs)
Bottom position. Can be performed on a decline bench as depicted if ability allows
- Exercise Specific:
- roll pelvis back / up as high as possible (this is the start / end point)
- from here, maintaining straight legs, bring them back as close as possible to the head
- the movement is basically pulsing the legs back and forth within this short range (keeping the abs in a particularly shortened position).
