Cardio: Why it’s Not What You Think it is
In this eye-opening article, Ben gives a breakdown of what cardio ‘actually’ is, and how the application of this newfound ...
Exercise Execution
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Are Advanced Training Methods for You?
Just because that insane workout technique sounds excruciatingly awesome, that doesn't mean you should add it into your routine. You ...
Ghrelin: The “Bad” Hunger Hormone
Part 2 of good cop versus bad cop in the fat loss hunger wars - this time we’ll focus on ...
Interview Q&A Series with Ben: Progressive Diet Structure for Fat Loss
The old saying, "eat less move more", can actually be a GREAT way to end up 'skinny-fat! If your goal ...
Chelation & Why It’s Important for Mineral Supplementation
Minerals like zinc and magnesium are necessary for us to properly use energy, detoxify our bodies, and hundreds of other ...
The Young and The Restless: Weight Training for Special Populations
Is it true that resistance training stunts growth in adolescents? And can lifting really reverse the ageing process in older ...
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- * Principles & Intensifiers
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- Hams / Glutes Misc.
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- Premium Articles
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The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
Lat Isolation Exercises
BPak breaks down the muscle mechanics behind various lat isolation exercises so that you can grow wings!
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. ...
Tricep Dips
Tricep dips done right for visually impacting arms!
Back Isolation Exercises
Step-by-step instructions for performing the best isolation exercises for building a barn door back!
Rear-Delt Exercises
For well-rounded shoulders, developing the rear delts is a must... Ben breaks down the exercises you need to know!
Lower Back Isolation Movements
__________
(1) Reverse-Crunch Hyperextensions
(isolation for lower back / lumbar spine)
- lock-out hips / pelvis against the pad of the back extension machine
- round the spine on the descent so the abdominal wall is closed as the bottom
- while descending, imagine a hand or bar under the abdominal wall and crunch around it
- come back up only until the body reaches a horizontal plane at the top
* to make this a little more advanced, add a twist on the ascent (alternate sides)
