Zinc: The Little-Known Mega Mineral You Should Learn to Optimize
From boosting testosterone production & supporting lean muscle growth, to optimizing joint health & immune function, getting enough of this ...
Exercise Execution
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Resistant Starch, Part 3 of 3, Why?
Why Should You be eating Resistant Starch? RS is a starch that when digested in the large intestine, leads to ...
Glutamine: Super Supplement? Or Overhyped and Worthless? Cutting through the Bull
One of several so called, “super-supplements”, to have hit shelves over recent decades is glutamine, the most abundant amino acid ...
BCAA’s
In terms of exercise performance and recovery, few amino acids get the notable mention that BCAA’s do. While glutamine is ...
The Serotonin Advantage
In a startling feat of biological engineering, our body must involuntarily produce an array of chemicals to promote specific actions ...
Overtraining? Signs You May Need to Take a Rest Day
When is rest for the wicked but a necessity for gains? We let the science do the talking...
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Tricep Presses
Tricep Presses for Titan Triceps! How to do them optimally for maximum growth!
Ab Leg Raises
The best leg raise movements for the abs, and the best pointers you need for maximizing their effectiveness!
Straight-Leg Calf Raises
Here are the best exercises for targeting the big meat belly of the calves, the gastrocnemius – perfect your execution ...
Bent-Knee Calf Movements
It may be the smaller of the 2 main calf muscles, but it's important you work the soleus if you ...
Extension Movements
The best extension movements laid out step-by-step... time to build tremendous triceps!
MI40 Protocols / Intensifiers & Finishers
Explaining the various Intensifiers that appear throughout the MI40 Nation 6 Week Workout Programs
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)
