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 ...
Exercise Execution
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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 ...
How to Ensure Consistent Progression
Worried about overtraining? MI40 Top Gun Bryce Bahm is here with some simple steps you can take to byass the ...
Tyrosine: An Adjunct to Intensity
Looking for lazer focus and unabated energy during tough workouts? Tyrosine could be the superamino you need to swoop in ...
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 ...
Glutamine
Almost everyone is familiar with the idea that glutamine is great for muscle recovery, but it is often under utilized ...
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Ab Leg Raises
The best leg raise movements for the abs, and the best pointers you need for maximizing their effectiveness!
Quad Isolation Exercises
Leg extension's - love them or hate them, they're great for quad development... if done right! Here's how to ...
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 ...
Deadlifts (bent-knee)
The almighty deadlift... here's how to do it right! (several variations)
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: Lat Training
There is, without a doubt, a no more difficult area of the body to develop muscle size and strength, than ...
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)
