Shopping Guidelines: Meat & Dairy
Grocery shopping can be a daunting task. Organic, cage-free, grass-fed, non-GMO, certified, fortified, petrified…there are so many choices and so ...
* Video SeriesExercise Execution
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- Hormones & Physiology
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- Supplements
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Interview Q&A Series with Ben: Hormones
Question: “Will taking simple carbs after a workout negate the effect of growth hormone production from your workout and kill ...
Myofibrillar vs. Sarcoplasmic Hypertrophy: Two Ways to Grow
We've all seen the Bruce Lee-types, the small men with profound strength, and the contrary, muscle men that are all ...
Lactic Acid: The Power of the BURN!
The ‘BURN’... both masochistically loved and hated at the same time. We’ve all felt it. We’ve all heard varying opinions ...
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 ...
Super-Mineral Magnesium: Essential for Muscle Gains and more…
In their eagerness to increase strength and build muscle, most devoted iron trainees will ceaselessly pound down the protein, carbs, ...
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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
