Resistant Starch, part 2 of 3 – Where can I find it?
What foods have resistant starch? There are 4 types of RS (resistant starch). Unlike most other ingredients, resistant starches are ...
Exercise Execution
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Satellite Cells and Muscle Growth
Satellite Cell Activation: A Necessary Muscle Growth Component… How You Can Stimulate Yours for Maximum Muscle Gains! The regenerative, healing ...
Leucine: ‘THE’ Growth Switch!
Leucine is the most important of the BCAAs. When it comes to signaling muscle building (protein synthesis), Leucine is King ...
Lactic Acid: The Power of the BURN!
The ‘BURN’... both masochistically loved and hated at the same time. We’ve all felt it. We’ve all heard varying opinions ...
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 ...
Leptin: How Your Body Fat Influences Appetite
When starting a diet, have you ever wondered why exactly hunger and cravings suddenly sky rocket? Obviously a reduced food ...
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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 ...
Pullups & Pulldowns
BPak's best execution tips for getting the most out of pull-up and pulldown movements!
Ab Vacuums
Looking for a 'trick' to help you get a smaller waistline? Vacuums are what you're looking for...
Tricep Dips
Tricep dips done right for visually impacting arms!
MI40 Protocols / Intensifiers & Finishers
Explaining the various Intensifiers that appear throughout the MI40 Nation 6 Week Workout Programs
Lower Back Isolation Movements
Isolation exercises for strengthening the lower back and core!
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)
