Optimize Your Carb-Up Day
A common nutrition plan we use with clients involves rotating low carb days with higher carb days. Low carb days ...
Exercise Execution
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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 Effects of Carbohydrates on Your Workout – Part 2: Intra-Workout
Carbohydrates always seem to be a hot topic when it comes to losing fat or building muscle – or both. ...
MCT’s versus LCTs: Which are best for boosting performance and burning fat?
Not all fats are created equal. Put simply, there are good fats and bad fats: the so called unsaturated and ...
Wheying in on the Debate: A Case for the Superiority of Whey Protein
Whey protein has been used in one form or another for at least 300 years, yet it has taken until ...
Leucine: ‘THE’ Growth Switch!
Leucine is the most important of the BCAAs. When it comes to signaling muscle building (protein synthesis), Leucine is King ...
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Back Isolation Exercises
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(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
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__________
(5) Prone DB Retractions
- Elbows rigid and neck neutral
- Pinch the scapula together (this NOT a shrugging movement)
