“Fructose makes you Fat!”… Credible Concern or Widespread Alarmism?
Is fructose REALLY an enemy to fat loss? Does this particular type of sugar REALLY impact body composition to any ...
Exercise Execution
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What Is The Fastest Way to Lose 10lbs of Fat?
The first thing to discuss here is what it really is to lose 10lbs of pure fat. Most people lose ...
Supplement Shopping: Are You Getting What You Pay For?
In an industry largely built on shams and deception, how can you be sure you’re not wasting your hard-earned cash ...
Wheying in on the Debate: A Case for the Superiority of Whey Protein
Whey protein has been used in one form or another for at least 300 years, yet it has taken until ...
Creatine: Much More Than a Muscle Builder
Bodybuilders, and indeed all athletes looking to secure the performance edge would have at least a passing knowledge of the ...
The Glycemic Index: Useful or Useless?
Popularized in the mainstream media & bodybuilding world, how does the G.I of a food actually apply when seeking physique ...
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Lat Isolation Exercises
BPak breaks down the muscle mechanics behind various lat isolation exercises so that you can grow wings!
Ham / Glute Specific Exercises
All the info you need to execute the best lying leg curl variations for thick hams and glorious glutes!
Extension Movements
The best extension movements laid out step-by-step... time to build tremendous triceps!
Trap 3 Isolation
Building an impressive physique starts with a strong foundation... these are an awesome tool to add to your arsenal!
General Exercise Principles
General Exercise Principles to Learn
Ab Leg Raises
The best leg raise movements for the abs, and the best pointers you need for maximizing their effectiveness!
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.
