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 ...
Exercise Execution
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Shopping Guidelines: Seafood
In the last two installments of this series, we laid out and explained concerns and guidelines for buying fruits, vegetables, ...
Leucine & HMB: One vs. the Other vs. Both?
You have also likely heard of ‘HMB’ which is a derivative of leucine. In fact the above pathway requires that ...
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 ...
Glutamine
Almost everyone is familiar with the idea that glutamine is great for muscle recovery, but it is often under utilized ...
Glycine: Tiny Amino, Tremendous Gains
Could the numerous benefits of this often overlooked amino contain the key to unlocking your gains? From growth hormone stimulation ...
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Bent-Knee Calf Movements
It may be the smaller of the 2 main calf muscles, but it's important you work the soleus if you ...
Lat Isolation Exercises
BPak breaks down the muscle mechanics behind various lat isolation exercises so that you can grow wings!
General Exercise Principles
General Exercise Principles to Learn
Quad Isolation Exercises
Leg extension's - love them or hate them, they're great for quad development... if done right! Here's how to ...
Pullups & Pulldowns
BPak's best execution tips for getting the most out of pull-up and pulldown movements!
Rows for Back
The best rowing exercises, broken down BPak-syle!
Trap 3 Isolation
Prone Incline Trap 3 Raises
Retract the shoulder blades first at the beginning of each rep
Position at the top
- Exercise Specific:
- Head slightly over the edge of the bench (looking at the ground)
- Begin by retracting shoulder blades, then raising arms into a high ‘V’ at the top (2 distinctly separate movements)
- Focus on shoulder blade retraction on the way up, depression on the way down
- Keep trunk tight to the bench throughout (more chest than abs)
- Reach for the front walls on the way up keeping arms as far away as possible throughout.
Prone Incline Trap 3 Flys
Retract the shoulder blades first at the beginning of each rep
Position at the top
- Exercise Specific:
- Head slightly over the edge of the bench (looking at the ground)
- Begin by retracting shoulder blades, then raising arms out and up (2 distinctly separate movements)
- Focus on shoulder blade retraction on the way up, depression on the way down
- Keep trunk tight to the bench throughout (more chest than abs)
- Reach for opposite walls on the way up keeping arms as far away as possible throughout.
