Leucine: ‘THE’ Growth Switch!
Leucine is the most important of the BCAAs. When it comes to signaling muscle building (protein synthesis), Leucine is King ...
Exercise Execution
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Pre and Intra Workout Nutrition
When hypertrophy (muscle building) is your main goal, the food and nutrients you consume around the workout is by far ...
The Fat Loss Pyramid
Key Point Summary: – There are 5 ‘levels’, or stages, you must implement IN ORDER to optimize fat loss. – ...
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 ...
Glycine: Tiny Amino, Tremendous Gains
Could the numerous benefits of this often overlooked amino contain the key to unlocking your gains? From growth hormone stimulation ...
Eating for Supercompensation – Ideal Post-MI40-X
So you’ve dieted hard, and trained even harder. Your mind and your body have been battered and depleted from the ...
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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
__________
__________
(5) Prone DB Retractions
- Elbows rigid and neck neutral
- Pinch the scapula together (this NOT a shrugging movement)
