Interview Q&A Series with Ben: Optimizing Focus & Energy Without Stimulants
Question: “What are neurotransmitters and why are they important? How can I optimize them to improve my training?” Your neurotransmitters ...
Exercise Execution
BEING VIEWED NOW
- All
- Back / Lats
- Biceps
- Chest
- Coaches Corner
- Delts
- Exercise Execution
- Hormones & Physiology
- Legs
- Nutrition
- Premium Articles
- Supplements
- Training
- Triceps
Cinnamon: The Surprising Spicy Advantage Sitting on your Shelf
Cinnamon, one of the most undervalued, underestimated, and under-appreciated supplements around. When taken at effective doses, it packs a very ...
Testosterone: Naturally Raising T-Levels to Awaken the Alpha
In the pursuit to naturally increase T-levels, many have turned to testosterone boosters. Today we address their validity, while laying ...
Omega-3 Fish Oils: The Basics You Need to Know
Omega-3s are one of the fats that actually have gotten a lot of good press. In this case it’s actually ...
The Young and The Restless: Weight Training for Special Populations
Is it true that resistance training stunts growth in adolescents? And can lifting really reverse the ageing process in older ...
“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 ...
See More
- All
- * Principles & Intensifiers
- * Video Series
- Abs
- Back / Lats
- Back / Lats Misc.
- Bent-Knee Calf Movements (Soleus)
- Biceps
- Cable Pushdowns
- Calves
- Chest
- Chest Dips
- Chest Flyes
- Chest Presses
- Crunching Movements
- Deadlift Movements
- Delts
- Exercise Execution
- Front Delt Movements
- Glutes / Hams
- Hams / Glutes Misc.
- Hamstring Exercises
- Lat Isolation
- Leg Presses / Leg Extensions
- Leg Raise Movements
- Legs
- Lunges / Split Squat Movements
- Overhead Presses
- Premium Articles
- Pull-Ups / Pulldowns
- Quads
- Rear Delt Movements
- Rows
- Shrugs
- Side Delt Movements
- Squatting Movements
- Squatting Movements
- Straight-Leg Movements (gastrocnemius)
- Training
- Trap 3 Raises
- Traps
- Tricep Dips
- Tricep Extensions
- Tricep Presses
- Triceps
- Vacuums
Chest Presses
Ben's step-by-step guidelines for performing the best chest pressing movements for maximal muscle growth!
Lower Back Isolation Movements
Isolation exercises for strengthening the lower back and core!
Rear-Delt Exercises
For well-rounded shoulders, developing the rear delts is a must... Ben breaks down the exercises you need to know!
The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
The Essentials of Bodypart Specialization: Delt Training
There is no need to go into detail about how important shoulder development (specifically deltoids) is to a complete physique. ...
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
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.
