Protein Rotation …why?
One of the best strategies you can apply with success to a bodybuilders diet is protein rotation. In essence, eating ...
Exercise Execution
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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 ...
The Glycemic Index: Useful or Useless?
Popularized in the mainstream media & bodybuilding world, how does the G.I of a food actually apply when seeking physique ...
The Path to Insulin Sensitivity
One of the most frustrating and damaging metabolic conditions a person can have is insulin resistance. On one end, insulin ...
Hack Your Sleep for Faster Results
In today’s society, emphasis is placed on work and productivity over anything else. This could mean sacrificing quality of nutrition ...
Glycine
Glycine is unique in that it is the most simple amino acid and makes a base-building block for many other ...
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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)
