Shopping Guidelines: Seafood
In the last two installments of this series, we laid out and explained concerns and guidelines for buying fruits, vegetables, ...
Exercise Execution
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- Coaches Corner
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The Essentials of Bodypart Specialization: Hamstring and Glute Training
In preparation for writing this article, I wanted to see what exactly was written out on the web when it ...
Glutamine: Super Supplement? Or Overhyped and Worthless? Cutting through the Bull
One of several so called, “super-supplements”, to have hit shelves over recent decades is glutamine, the most abundant amino acid ...
MI40 Strength: Intro to Coach Adam, & Boss of Bosses Meet – Part 2
In case you missed it, catch Part 1 here. Now, during my prep for this meet I had the best training ...
Are Advanced Training Methods for You?
Just because that insane workout technique sounds excruciatingly awesome, that doesn't mean you should add it into your routine. You ...
Just Burning Calories Does NOT Cause Long-Term Weight Loss
What if I told you that most exercise does not cause long term weight loss? This is a secret the ...
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- All
- * Principles & Intensifiers
- * Video Series
- Abs
- Back / Lats
- Back / Lats Misc.
- Bent-Knee Calf Movements (Soleus)
- Biceps
- Cable Pushdowns
- Calves
- Chest
- Chest Dips
- Chest Flyes
- Chest Presses
- Crunching Movements
- Deadlift Movements
- Delts
- Exercise Execution
- Front Delt Movements
- Glutes / Hams
- Hams / Glutes Misc.
- Hamstring Exercises
- Lat Isolation
- Leg Presses / Leg Extensions
- Leg Raise Movements
- Legs
- Lunges / Split Squat Movements
- Overhead Presses
- Premium Articles
- Pull-Ups / Pulldowns
- Quads
- Rear Delt Movements
- Rows
- Shrugs
- Side Delt Movements
- Squatting Movements
- Squatting Movements
- Straight-Leg Movements (gastrocnemius)
- Training
- Trap 3 Raises
- Traps
- Tricep Dips
- Tricep Extensions
- Tricep Presses
- Triceps
- Vacuums
MI40 Protocols / Intensifiers & Finishers
Explaining the various Intensifiers that appear throughout the MI40 Nation 6 Week Workout Programs
Ham / Glute Specific Exercises
All the info you need to execute the best lying leg curl variations for thick hams and glorious glutes!
Rear-Delt Exercises
For well-rounded shoulders, developing the rear delts is a must... Ben breaks down the exercises you need to know!
Pullups & Pulldowns
BPak's best execution tips for getting the most out of pull-up and pulldown movements!
General Exercise Principles
General Exercise Principles to Learn
Chest Flyes
There's nothing better than a good fly movement to really isolate and focus on squeezing the pecs... Ben breaks down ...
Tricep Presses
Guidelines for all Tricep Pressing movements
(unless specifically stated otherwise)
- position hands slightly outside of shoulder width and elbows wide outside of hands
- keep the elbows turned inwards (facing the front) and as high as possible throughout (‘shove’ them up and towards each other, don’t let them flair)
- aim for full extension at the top
- touch forearms to biceps at the bottom (really try to contract the biceps hard)
- focus on squeezing the triceps through the range and relax the chest to minimize it’s involvement
- try to push trunk backwards into the bench / support as opposed to pushing the weight away from the body (for close grip push-ups, try to force the ground away, don’t try to lift the body up).
Close-Grip Barbell Bench Press
- Exercise Specific:
- come all the way down until the bar momentarily touches the chest
- think about extending the shoulders forward at the top
- think about pulling the bar apart (‘intent’).
Close-Grip Dumbbell Presses
Use a neutral-grip preferably
- Exercise Specific:
- bring the dumbbells down very briefly touching them to the front delts.
Close-Grip Dumbbell Presses
- Exercise Specific:
- elbows wide
- shove hands inwards or outwards throughout (‘intent’).
Tricep Floor Presses
- Exercise Specific:
- ideally use a squat rack and set a barbell on the low j-hooks
- dumbbells are an acceptable substitution if necessary.
