Leucine: ‘THE’ Growth Switch!
Leucine is the most important of the BCAAs. When it comes to signaling muscle building (protein synthesis), Leucine is King ...
* Video SeriesExercise Execution
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Acetylcholine: Stimulating Mind and Body
Of the major neurotransmitters, acetylcholine just might be the most important from a muscle building standpoint. As a major neurotransmitter ...
What 10 foods should I avoid if I want to get shredded?
1. Margarine Not because it’s a fat. Real butter from grass fed cows is high in fats (good fats) like ...
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 ...
Overtraining? Signs You May Need to Take a Rest Day
When is rest for the wicked but a necessity for gains? We let the science do the talking...
Get Motivated, and Stay Motivated
Today I drove to the gym today heading into my first leg day of the week. My current training protocol ...
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- All
- * Principles & Intensifiers
- * Video Series
- Abs
- Back / Lats
- Back / Lats Misc.
- Bent-Knee Calf Movements (Soleus)
- Biceps
- Cable Pushdowns
- Calves
- Chest
- Chest Dips
- Chest Flyes
- Chest Presses
- Crunching Movements
- Deadlift Movements
- Delts
- Exercise Execution
- Front Delt Movements
- Glutes / Hams
- Hams / Glutes Misc.
- Hamstring Exercises
- Lat Isolation
- Leg Presses / Leg Extensions
- Leg Raise Movements
- Legs
- Lunges / Split Squat Movements
- Overhead Presses
- Premium Articles
- Pull-Ups / Pulldowns
- Quads
- Rear Delt Movements
- Rows
- Shrugs
- Side Delt Movements
- Squatting Movements
- Squatting Movements
- Straight-Leg Movements (gastrocnemius)
- Training
- Trap 3 Raises
- Traps
- Tricep Dips
- Tricep Extensions
- Tricep Presses
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- Vacuums
Ab Leg Raises
The best leg raise movements for the abs, and the best pointers you need for maximizing their effectiveness!
Rear-Delt Exercises
For well-rounded shoulders, developing the rear delts is a must... Ben breaks down the exercises you need to know!
The Essentials of Bodypart Specialization: Delt Training
There is no need to go into detail about how important shoulder development (specifically deltoids) is to a complete physique. ...
Rows for Back
The best rowing exercises, broken down BPak-syle!
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 ...
Ab Vacuums
Looking for a 'trick' to help you get a smaller waistline? Vacuums are what you're looking for...
The Core-40 Exercises
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Chest Intro
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Incline / Upper Chest Press
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Decline / Lower Chest Press
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Push-Ups
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Cable Flys
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Pec Deck Flyes
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Back / Lats – Intro
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Seated Cable Rows
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Chest Supported Rows
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Single-Arm Dumbbell Rows
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Reverse-Grip Pulldowns
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Straight-Arm Cable Pulldowns / Cable Pullovers
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Shoulder Overhead Press
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Dumbbell Side Lateral Raises
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Cable Lateral Raise
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Cable Rear Delt Flys
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Standing Dumbbell Curls
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Dumbbell Preacher Curls
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Concentration Curls
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High / Low Cable Curls
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High / Lateral Cable Curls
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Cross Cable Tricep Extensions
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Single-Arm Cable Triceps Extensions
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Single-Arm Overhead Triceps Extensions
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Lying Tricep Extensions
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Tricep Dips
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Intro To Hamstrings
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Intro to Glutes
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Leg Extensions
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Squats (Quad Dominant)
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Lunges & Step-Ups (Quad Dominant)
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Squats (Hip Dominant)
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Leg Press (Glute Dominant)
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Hamstring Curls
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Single-Leg Hamstring Curls
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Lunges & Step-Ups (Glute Dominant)
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Deadlifts (Glute Dominant)
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Romanian Deadlifts
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Single-Leg Romanian Deadlifts
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Hip Thrusts / Glute Bridges
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Standing Calf Raises
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Donkey Calf Raises
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Seated Calf Raises
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Ball Crunches
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Incline Sit-ups
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Decline Reverse Crunches
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Vacuums
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Back Extensions
