In Pursuit of Perfection, Can We Change the Shape of Our Muscles?
Despite our muscle gains and the conditioning we are able to achieve, many of us remain unhappy with our physical ...
Exercise Execution
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Occlusion Training: Lift Light to Mass Up
In matters physiological, the process of occlusion has largely negative connotations. Occlusion, meaning to shut off or obstruct, of a ...
Seven Muscle Building Mistakes Exposed!
An ability to build thick layers of lean muscle indefinitely is one trait no bodybuilder will ever possess, despite any ...
Fast Twitch vs. Slow Twitch: Fated For Gains?
Building the Perfect Beast - How Our Fast and Slow Twitch Muscle Fibers Determine Athletic Success...
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 ...
The Biology of Fat Loss Mechanics – Part 3
By Roland Pankewich Read Part 1 HERE Read Part 2 HERE So far we have outlined some basic principles that ...
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The Essentials of Bodypart Specialization: Lat Training
There is, without a doubt, a no more difficult area of the body to develop muscle size and strength, than ...
Chest Flyes
There's nothing better than a good fly movement to really isolate and focus on squeezing the pecs... Ben breaks down ...
Overhead Pressing Movements
The best boulder-shoulder building exercises broken down BPak-syle!
General Exercise Principles
General Exercise Principles to Learn
Lunges / Split-Squats
Whether your goal is to target the glutes, hams or quads, Ben explains you how to lunge your way ...
The Essentials of Bodypart Specialization: Hamstring and Glute Training
In preparation for writing this article, I wanted to see what exactly was written out on the web when it ...
Bent-Knee Calf Movements
Guidelines for all Bent-Knee Calf movements
(unless specifically stated otherwise)
- place the ball of the foot in contact with the pad / platform / ground
- medium stance unless stated otherwise (hips, knees and ankles inline)
- keep knees stable throughout (when standing, lock out quads and contract the glutes)
- ensure full ankle flexion and extension (not foot)
- only come up from the bottom when the tibialis anterior at the front contracts
- focus on driving the weight through the big toe (not via the outsides of the feet)
- when you think you’re up all the way, go a little further (max height); aim for a huge peak contraction and really fight for those inches, bring the heels up as high as physically possible.
* Consciously think also about pulling the knees / ankles together throughout (inward ‘intent’).
Seated Calf Raises
- Exercise Specific:
- some assistance with the last few reps (pulling with forearms) is acceptable, though use common sense to determine if you’re just being too ambitious with the weight and adjust accordingly next time if so.
Squatting Bodyweight Calf Raises
- Exercise Specific:
- hold onto something for support, then squat down until the bottom position is reached
- ensure centre of gravity is over the toes
- remaining in this position throughout, raise up onto the tips of the toes at the top
- attempt to momentarily touch heels to the ground at the bottom if ankle flexibility allows (with no compromising of form); this may not be possible for some but not others – just work within the range achievable with perfect execution.
