RDA = Really Dumb Advice (when it comes to nutrition)
If you look on the back of a vitamin or food package you will see that ingredients are rated as ...
Exercise Execution
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How to Ensure Consistent Progression
Worried about overtraining? MI40 Top Gun Bryce Bahm is here with some simple steps you can take to byass the ...
Fat Loss: What Happens & How It Works (Part 1)
Fat loss is the ever-elusive conquest of anyone and everyone who is into health and fitness. Observationally I also think ...
MCT’s versus LCTs: Which are best for boosting performance and burning fat?
Not all fats are created equal. Put simply, there are good fats and bad fats: the so called unsaturated and ...
The Effects of Carbohydrates on Your Workout – Part 1: Pre Workout
For many of us, carbohydrates seem to be the most important and most debated macronutrient when speaking on building muscle. ...
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 ...
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Shrugs
Want titan-sized traps? Here are the best 'shrugging' exercises and how to execute them to pack on the pounds!
The Essentials of Bodypart Specialization: Arm Training
Training arms is so important to the common bodybuilder or fitness enthusiast that there is absolutely no shortage of information ...
All Bicep Movements
Want bulging biceps? Here are Ben's top execution tips for packing muscle on those guns!
Lunges / Split-Squats
Whether your goal is to target the glutes, hams or quads, Ben explains you how to lunge your way ...
Ab Leg Raises
The best leg raise movements for the abs, and the best pointers you need for maximizing their effectiveness!
Quad Isolation Exercises
Leg extension's - love them or hate them, they're great for quad development... if done right! Here's how to ...
Bent-Knee Calf Movements
Guidelines for all Bent-Knee Calf movements
(unless specifically stated otherwise)
- place the ball of the foot in contact with the pad / platform / ground
- medium stance unless stated otherwise (hips, knees and ankles inline)
- keep knees stable throughout (when standing, lock out quads and contract the glutes)
- ensure full ankle flexion and extension (not foot)
- only come up from the bottom when the tibialis anterior at the front contracts
- focus on driving the weight through the big toe (not via the outsides of the feet)
- when you think you’re up all the way, go a little further (max height); aim for a huge peak contraction and really fight for those inches, bring the heels up as high as physically possible.
* Consciously think also about pulling the knees / ankles together throughout (inward ‘intent’).
Seated Calf Raises
- Exercise Specific:
- some assistance with the last few reps (pulling with forearms) is acceptable, though use common sense to determine if you’re just being too ambitious with the weight and adjust accordingly next time if so.
Squatting Bodyweight Calf Raises
- Exercise Specific:
- hold onto something for support, then squat down until the bottom position is reached
- ensure centre of gravity is over the toes
- remaining in this position throughout, raise up onto the tips of the toes at the top
- attempt to momentarily touch heels to the ground at the bottom if ankle flexibility allows (with no compromising of form); this may not be possible for some but not others – just work within the range achievable with perfect execution.
