How High Body-Fat Makes You Fatter
The problem with body fat is that when you start to accumulate it in large quantities (more than 20lbs), it ...
Exercise Execution
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The Effects of Carbohydrates on Insulin – Part 3: Post Workout Carbohydrates
What you need to know in review: Carbs have a direct effect on the release of insulin Insulin is considered ...
Four Keys Guaranteed to Increase Hypertrophy
Imagine an image such as this…. You are in your car heading to the gym to train today. You have ...
What fats are best for gaining muscle and losing fat?
When it comes to body composition omega-3s are the top fat to consume. Unfortunately for most we get far too ...
Protein Rotation …why?
One of the best strategies you can apply with success to a bodybuilders diet is protein rotation. In essence, eating ...
RDA = Really Dumb Advice (when it comes to nutrition)
If you look on the back of a vitamin or food package you will see that ingredients are rated as ...
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Quad Isolation Exercises
Leg extension's - love them or hate them, they're great for quad development... if done right! Here's how to ...
Extension Movements
The best extension movements laid out step-by-step... time to build tremendous triceps!
Back Isolation Exercises
Step-by-step instructions for performing the best isolation exercises for building a barn door back!
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 ...
Deadlifts (bent-knee)
The almighty deadlift... here's how to do it right! (several variations)
Ab Vacuums
Looking for a 'trick' to help you get a smaller waistline? Vacuums are what you're looking for...
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.
