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 ...
Exercise Execution
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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 ...
Should My Calories Be The Same On Arm Day and Leg Day?
Energy expenditure can vary greatly from large muscle groups to small muscle groups. This is evident easily by the poundage ...
Creatine: Much More Than a Muscle Builder
Bodybuilders, and indeed all athletes looking to secure the performance edge would have at least a passing knowledge of the ...
BCAA’s
In terms of exercise performance and recovery, few amino acids get the notable mention that BCAA’s do. While glutamine is ...
Tyrosine
Tyrosine is perhaps the most energizing amino acid because it helps to increase the neurotransmitter dopamine which gives us drive ...
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Ab Vacuums
Looking for a 'trick' to help you get a smaller waistline? Vacuums are what you're looking for...
Lunges / Split-Squats
Whether your goal is to target the glutes, hams or quads, Ben explains you how to lunge your way ...
All Bicep Movements
Want bulging biceps? Here are Ben's top execution tips for packing muscle on those guns!
General Exercise Principles
General Exercise Principles to Learn
Rear-Delt Exercises
For well-rounded shoulders, developing the rear delts is a must... Ben breaks down the exercises you need to know!
Shrugs
Want titan-sized traps? Here are the best 'shrugging' exercises and how to execute them to pack on the pounds!
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.
