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MI40 Strength: Hypertrophy & Strength Periodization Programming – Part 1

Covered:
> Where does hypertrophy training fit into a strength athlete’s training cycle?

> The science of strength

> The 7 fundamental ...

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Glycine

Glycine is unique in that it is the most simple amino acid and makes a base-building block for many other ...

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The Importance of Fibre for Bodybuilders

The importance of fibre as an essential nutrient is often overlooked and the daily requirements of obtaining enough presents a ...

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sugars

“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 ...

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Optimize Your Gains By Increasing Insulin Sensitivity

For all of us trying to reach the full potential of our health, it is important to be sure that ...

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Supplements… why EVERYONE should be taking them, including you!

If you eat a well balanced "healthy" diet, are supplements REALLY necessary to optimize progress? Learn some surprising reasons why ...

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Chest Flyes

There's nothing better than a good fly movement to really isolate and focus on squeezing the pecs... Ben breaks down ...

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Ab Leg Raises

The best leg raise movements for the abs, and the best pointers you need for maximizing their effectiveness!

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Back Isolation Exercises

Step-by-step instructions for performing the best isolation exercises for building a barn door back!

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The Core-40 Exercises

 

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Lower Back Isolation Movements

Isolation exercises for strengthening the lower back and core!

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Crunching Movements

Ben's top tips for executing the most effective ab crunching exercises for a 6 pack with a pop!

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Lower Back Isolation Movements

 

__________

(1) Reverse-Crunch Hyperextensions

(isolation for lower back / lumbar spine)BE1

  • 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)