Deconstructing Dopamine
In the quest for the perfect physique, hormones often take center stage. Testosterone, estrogen, cortisol, insulin…they get all the glory ...
Exercise Execution
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Supplement Shopping: Are You Getting What You Pay For?
In an industry largely built on shams and deception, how can you be sure you’re not wasting your hard-earned cash ...
When Can I Eat Junk While Dieting And Not Get Fat?
When it comes to “Junk” food. First we must clarify what “junk” is. Carbohydrates themselves for example don’t make you ...
Interview Q&A Series with Ben: Tips for Maximal Recovery
Question: “We all know that it’s essential for anyone who trains hard to recover sufficiently to continuously improve their performance and physique. What ...
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 ...
Top 40 Muscle-Building Foods
Protein 101 Those of you following any of my programs and / or striving to be a top bodybuilder or ...
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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)
