“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 ...
Exercise Execution
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Eating for Supercompensation – Ideal Post-MI40-X
So you’ve dieted hard, and trained even harder. Your mind and your body have been battered and depleted from the ...
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 ...
What 10 foods should I avoid if I want to get shredded?
1. Margarine Not because it’s a fat. Real butter from grass fed cows is high in fats (good fats) like ...
Fat Burners: Shedding Light to Shred the Fat
Building and maintaining muscle mass while concurrently stripping body fat to reveal the separation and conditioning which defines the elite-level ...
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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- All
- * Principles & Intensifiers
- * Video Series
- Abs
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- Back / Lats Misc.
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- Hams / Glutes Misc.
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- Premium Articles
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- Training
- Trap 3 Raises
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General Exercise Principles
General Exercise Principles to Learn
Ham / Glute Specific Exercises
All the info you need to execute the best lying leg curl variations for thick hams and glorious glutes!
All Bicep Movements
Want bulging biceps? Here are Ben's top execution tips for packing muscle on those guns!
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: Chest Training
Let’s face it – seeking out the right information can be confusing whether you are a bodybuilder or just an ...
Lunges / Split-Squats
Whether your goal is to target the glutes, hams or quads, Ben explains you how to lunge your way ...
Chest Dips
Chest Dips – Parallel Bar / Machine / Assisted
At the top
- Exercise Specific:
- lean forward with chest up, abs contracted, knees bent and slightly in front
- keep shoulders as well as elbows pulled back / scapula retracted (no internal / external rotation of the shoulders throughout)
- squeeze hands inwards / toward each other from start to finish (‘intent’)
- when descending, ensure shoulders are pulled-back
- come down and get a good stretch at the bottom – aim to form a 90º angle between triceps and elbows
- from the bottom, pause and contract the pecs before beginning the ascent
- when reaching the top, avoid locking shoulders – instead keep squeezing the hands towards each other.
