Interview Q&A Series with Ben: Intensity vs. Volume
Question: “Let’s say we have your average trainee who works out four of five times a week, working each bodypart ...
Exercise Execution
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Gut Health: Make or Break Your Body Composition… & Your Health!
Did you know that your body is approximately 90% bacteria and only 10% human? From birth to death, our gut ...
BCAA’s
In terms of exercise performance and recovery, few amino acids get the notable mention that BCAA’s do. While glutamine is ...
Resistant Starch, part 2 of 3 – Where can I find it?
What foods have resistant starch? There are 4 types of RS (resistant starch). Unlike most other ingredients, resistant starches are ...
Caffeine: Strategic Supplementation for Maximum Benefit
Bodybuilders and other fitness-minded folk are for the most part considered to be a healthy bunch. Well balanced nutrition, regular ...
Coconut Oil and Its Countless Benefits
For decades, medical experts and enthusiasts have been nay saying the use of fats. This approach is a result of ...
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Back Isolation Exercises
Step-by-step instructions for performing the best isolation exercises for building a barn door back!
Lat Isolation Exercises
BPak breaks down the muscle mechanics behind various lat isolation exercises so that you can grow wings!
The Essentials of Bodypart Specialization: Chest Training
Let’s face it – seeking out the right information can be confusing whether you are a bodybuilder or just an ...
Chest Dips
Dip your way to a bigger chest... Ben explains how for maximum effect!
Side-Delt Movements
Want side delts like BPak? Here you'll find his best execution pointers for the medial delt exercises you should ...
Squats
Squats... the undisputed king of maximal leg development! The difference between mediocre and top-level legs can all come down to ...
Lower Back Isolation Movements
__________
(1) Reverse-Crunch Hyperextensions
(isolation for lower back / lumbar spine)
- lock-out hips / pelvis against the pad of the back extension machine
- round the spine on the descent so the abdominal wall is closed as the bottom
- while descending, imagine a hand or bar under the abdominal wall and crunch around it
- come back up only until the body reaches a horizontal plane at the top
* to make this a little more advanced, add a twist on the ascent (alternate sides)
