Can I Combine Fats and Carbs in the Same Meal?
If you’re looking for a good recipe for fat storage, high insulin and high fat in the blood is the ...
Exercise Execution
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The Path to Insulin Sensitivity
One of the most frustrating and damaging metabolic conditions a person can have is insulin resistance. On one end, insulin ...
Leptin: A Key Hormone in Controlling Hunger and Losing Fat
A new year has begun and now is the time to carve off that holiday excess. As fans of this ...
Agave Nectar – Satan’s Syrup?
If you’re wondering around the health section at your local grocer, it will be hard not to find a product ...
MI40 Strength: What the Deadlift IS and Is NOT…
The deadlift may be the most misunderstood exercise in the gym. MI40 Strength Coach Adam Miller drops by to save ...
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 ...
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All Bicep Movements
Want bulging biceps? Here are Ben's top execution tips for packing muscle on those guns!
Ab Vacuums
Looking for a 'trick' to help you get a smaller waistline? Vacuums are what you're looking for...
Crunching Movements
Ben's top tips for executing the most effective ab crunching exercises for a 6 pack with a pop!
Lat Isolation Exercises
BPak breaks down the muscle mechanics behind various lat isolation exercises so that you can grow wings!
Rear-Delt Exercises
For well-rounded shoulders, developing the rear delts is a must... Ben breaks down the exercises you need to know!
Back Isolation Exercises
__________
(1) Prone Reverse-Flys (for back, not rear delts)
- head slightly over the edge of the bench (looking at the ground)
- 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
- imagine a line running from one wrist to the other and try to contract everything across it
- at the bottom, try not to come inside the shoulders, avoid resting / relaxing the working muscle; really fight the negative and aim for constant controlled movement
__________
(2) Reverse Pec Deck Flys (for back, not rear delts)
- keep hips behind shoulders slightly / more chest against the pad and less stomach
- keep arms rigid and shoulders retracted
__________
__________
(3) Band Pull-Aparts
- Abs tight
- Pronated grip and elbows rigid
- Rear delt emphasis: keep scapula slightly protracted
- Mid-back emphasis: allow full protraction and retraction
__________
__________
(4) High Pulley Pull-Aparts
(standing, supported)
- Apply outward force on the handles as if you are trying to rip it apart
- Brace against pad or support with hips
- Set pulley above eye level
__________
__________
(5) Prone DB Retractions
- Elbows rigid and neck neutral
- Pinch the scapula together (this NOT a shrugging movement)
