Interview Q&A Series with Ben: Hormones
Question: “Will taking simple carbs after a workout negate the effect of growth hormone production from your workout and kill ...
Exercise Execution
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Shopping Guidelines: The Nutrition Label Quandary – Are you Being Deceived?
Is marketing B.S & deceptive food labelling costing you your health & slamming the breaks on your progress? We give ...
What Times Should I Be Eating Carbohydrates?
There are essential fatty acids, and there are essential amino acids, but there are no essential carbohydrates – our body ...
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 ...
Interview Q&A Series with Ben: Tips for Maximal Recovery
Question: “We all know that it’s essential for anyone who trains hard to recover sufficiently to continuously improve their performance and physique.  What ...
Deconstructing Dopamine
In the quest for the perfect physique, hormones often take center stage. Testosterone, estrogen, cortisol, insulin…they get all the glory ...
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- * Principles & Intensifiers
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- Back / Lats Misc.
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- Hams / Glutes Misc.
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- Trap 3 Raises
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Leg Presses
Ben's top-shelf tips for leg pressing your way to massive legs!
Quad Isolation Exercises
Leg extension's - love them or hate them, they're great for quad development... if done right! Here's how to ...
Trap 3 Isolation
Building an impressive physique starts with a strong foundation... these are an awesome tool to add to your arsenal!
Lunges / Split-Squats
Whether your goal is to target the glutes, hams or quads, Ben explains you how to lunge your way ...
Side-Delt Movements
Want side delts like BPak? Here you'll find his best execution pointers for the medial delt exercises you should ...
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)
