Taurine: Overlooked and Undervalued
This inexpensive amino brings with it increased testosterone production & recovery making it a valuable adtiion to your supplement stack. ...
Exercise Execution
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MI40 Strength: Hypertrophy & Strength Periodization Programming – Part 1
Covered:
> Where does hypertrophy training fit into a strength athlete’s training cycle?
> The science of strength
> The 7 fundamental ...
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 ...
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 ...
Zinc: The Little-Known Mega Mineral You Should Learn to Optimize
From boosting testosterone production & supporting lean muscle growth, to optimizing joint health & immune function, getting enough of this ...
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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Leg Presses
Ben's top-shelf tips for leg pressing your way to massive legs!
Lower Back Isolation Movements
Isolation exercises for strengthening the lower back and core!
Overhead Pressing Movements
The best boulder-shoulder building exercises broken down BPak-syle!
Trap 3 Isolation
Building an impressive physique starts with a strong foundation... these are an awesome tool to add to your arsenal!
Ab Leg Raises
The best leg raise movements for the abs, and the best pointers you need for maximizing their effectiveness!
Ab Vacuums
Looking for a 'trick' to help you get a smaller waistline? Vacuums are what you're looking for...
Shrugs
General guidelines for all shrugging movements
(unless specifically stated otherwise)
- use lifting straps if desired, particularly for working sets
- take a shoulder-width-grip ideally
- chest up, head / neck neutral, elbows / triceps locked-out (unless stated otherwise)
- if standing, lock out quads and contract glutes and abs (don’t let hips come back and forth)
- pull everything back / retract scapula (not to an extreme, but to avoid any roll forward)
- begin by retracting from around the mid-back
- shrug right to the top of the neck and really squeeze
- push / protract on the way downward to lower the weight (don’t let it drop).
Standing Shrugs – Dumbbell or Barbell
‘Beside body’ variation depicted
- Exercise Specific:
- Be sure to keep everything pulled-back throughout with the weight(s) held (constantly) just slightly in front.
- Dumbbell Optional Variations:
> Hold DB’s Behind body: this is the position in which you will be weakest
> Hold DB’s Beside body: hold with a neutral grip (palms facing) and pay extra attention not to rest during this variation in order to maintain constant tension.
Prone Incline Shrugs – Dumbbell or Barbell
Note how the shoulders are correctly down and back, not raised and forward
- Exercise Specific:
- Actively resist the urge to let the shoulders rise up and sag forward during the movement.
Shrug + Upright Row Combination
- Exercise Specific:
- once at the top, bend elbows and pull / row them upwards about 3 inches further.
