• All
  • Hormones & Physiology
  • Nutrition
  • Supplements
  • Training

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, ...

Read More

What fats are best for gaining muscle and losing fat?

When it comes to body composition omega-3s are the top fat to consume. Unfortunately for most we get far too ...

Read More

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 ...

Read More

Should My Calories Be The Same On Arm Day and Leg Day?

Energy expenditure can vary greatly from large muscle groups to small muscle groups. This is evident easily by the poundage ...

Read More

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 ...

Read More

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. ...

Read More
  See More

Adductors & Abductors

 

_____________

(1) Single Leg Cable Abductions / Adductions

As1(abductions depicted)

Abductions: pull weight away from the body (standing leg closest to apparatus)

Adductions: pull weight towards body (facing the opposite direction with standing leg furthest away from apparatus)

        • chest up, abs tight (keep upper-body stationary)
        • one hand on a support for balance, other hand on hip
        • initiate movement with the heel
        • no external rotation of hip (keep neutral) and move in a straight line
        • don’t allow weight stack to ‘touch down’ during the movement

_____________

_____________

(2) Machine Adductions

machine adductions

(drive ‘knees’ together, not feet)

______________

______________

(3) Machine Abductions

machine abductions

(drive ‘knees’ apart, not feet)