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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How to Bench for a MASSIVE Chest (Hint… you’re doing it wrong!)
Are the results of your bench pressing, sore shoulders & a flat chest? Time to do things right. Here Ben ...
Myofibrillar vs. Sarcoplasmic Hypertrophy: Two Ways to Grow
We've all seen the Bruce Lee-types, the small men with profound strength, and the contrary, muscle men that are all ...
Are You Getting Enough Sleep? Why You Should Care!
The hormonal and metabolic processes that occur during sleep The three primary factors to consider for those seeking muscle hypertrophy ...
Tyrosine
Tyrosine is perhaps the most energizing amino acid because it helps to increase the neurotransmitter dopamine which gives us drive ...
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 ...
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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)
