Interview Q&A Series with Ben: Time Under Tension
Question: “Is there an optimal amount of Time Under Tension (TUT) to shoot for each set?” When trying to maximize ...
Exercise Execution
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Leucine & HMB: One vs. the Other vs. Both?
You have also likely heard of ‘HMB’ which is a derivative of leucine. In fact the above pathway requires that ...
Pain Versus Gain: What is Delayed Onset Muscle Soreness, & do we need it to Grow?
Most hard working bodybuilders, from rank beginner to seasoned pro, will experience some degree of training-related muscle soreness. Whether experienced ...
The Fat Loss Pyramid
Key Point Summary: – There are 5 ‘levels’, or stages, you must implement IN ORDER to optimize fat loss. – ...
The Essentials of Bodypart Specialization: Arm Training
Training arms is so important to the common bodybuilder or fitness enthusiast that there is absolutely no shortage of information ...
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 ...
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Trap 3 Isolation
Prone Incline Trap 3 Raises
Retract the shoulder blades first at the beginning of each rep
Position at the top
- Exercise Specific:
- Head slightly over the edge of the bench (looking at the ground)
- Begin by retracting shoulder blades, then raising arms into a high ‘V’ at the top (2 distinctly separate movements)
- Focus on shoulder blade retraction on the way up, depression on the way down
- Keep trunk tight to the bench throughout (more chest than abs)
- Reach for the front walls on the way up keeping arms as far away as possible throughout.
Prone Incline Trap 3 Flys
Retract the shoulder blades first at the beginning of each rep
Position at the top
- Exercise Specific:
- Head slightly over the edge of the bench (looking at the ground)
- Begin by retracting shoulder blades, then raising arms out and up (2 distinctly separate movements)
- Focus on shoulder blade retraction on the way up, depression on the way down
- Keep trunk tight to the bench throughout (more chest than abs)
- Reach for opposite walls on the way up keeping arms as far away as possible throughout.
