The Effects of Carbohydrates on Your Workout – Part 1: Pre Workout
For many of us, carbohydrates seem to be the most important and most debated macronutrient when speaking on building muscle. ...
Exercise Execution
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Supplements… why EVERYONE should be taking them, including you!
If you eat a well balanced "healthy" diet, are supplements REALLY necessary to optimize progress? Learn some surprising reasons why ...
“Fructose makes you Fat!”… Credible Concern or Widespread Alarmism?
Is fructose REALLY an enemy to fat loss? Does this particular type of sugar REALLY impact body composition to any ...
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. ...
Leucine: ‘THE’ Growth Switch!
Leucine is the most important of the BCAAs. When it comes to signaling muscle building (protein synthesis), Leucine is King ...
Do I NEED Carbs Pre-Workout?
In what situations should I take carbs pre-workout? There is no situation where you NEED pre-workout carbs, but there are ...
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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
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(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
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(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
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(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)
