single

As winter fades, it’s time to unveil the hard work beneath those layers. Warmer weather presents the perfect opportunity to spring clean your workout routine and get leaner and more defined. This 4-Day Core Workout Routine aims to spring clean your winter routine and bring those abs out of...

The Romanian deadlift, or RDL for short, is the king of the jungle for building lower back, glute, and hamstring strength and size. It’s an excellent regression of the traditional deadlift and a fantastic accessory exercise for improving deadlift performance. But when taking one foot off the...

It doesn’t matter what time of year it is for the seven-time Mr Olympia winner because even in retirement, every day is a chance to become huge. Try ‘The Gift’s’ Phil Health Back and Biceps Blast Workout for yourself, and you’ll be sure to find your pump. “This is one of my favorite workouts,”...

The holiday season is upon us and for many, thoughts of revealing our shoulders during Christmas social occasions have us wishing we’d tried a bit harder for the past 12 months! Still, if you want to get a perfect pump before putting on that new dress, fear not, because Stephanie Sanzo’s...

If you like to work the latissimus dorsi during your sessions with the cables, you may be doing it the wrong way, says Hayley Veral, who is the founder of Health Pillars Lifestyle Coaching. Fortunately, you can get your single arm lat pulldown licked with one small adjustment. Here’s what you...

Cesar Ruiz has become an established guard on the offensive line with the New Orleans Saints, joining the team as an NFL first round draft pick in 2020, but while the ferocious footballer has always had strength on his side, a fractured foot forced him to learn more about looking after his body...

Love it or not, squatting is an effective way to build muscle and strength, and it’s a non-negotiable part of any serious workout routine. One squat variation that’s worth your attention is the single leg box squat. Overall box squat variations are fantastic for many reasons, but the three main...

Some exercises never get easier no matter how often you do them, and exhibit A is the single-leg deadlift. The balance demands and tension on one leg make this challenging for all lifters the same goes for its variations such as the rack single-leg deadlift. There are various methods to make...

There’s much room for hyperbole when it comes to strength training, but there are a few tired and true exercises that will never go out of style—most barbell exercises and the old dependable single-arm dumbbell row. Although chinups and barbell rows remain the gold standard for a beefy back...

Progressive overload is king regarding improved strength and muscle. Lifting more weight for more reps is a surefire way to a better flex time, but two routes are sometimes forgotten to achieve that. Lifting unilaterally and changing angles. Strengthening imbalances between sides and changing...

I know, I know, chances are you don’t give a rat’s patootie about rotary stability. Hell, chances are you can’t even define rotary stability. Well, Jell-O core, you should care about your rotary stability. Most lifters simply need more of it. I’ve known plenty of bilateral badasses who were...

By Bret Contreras Hello fellow lifters, my name is Rob King and I am the owner of a Canadian (Newfoundland) gym called Heavyweights Training Center (HWTC). Bret’s note: I made an exception for Rob and had a unit shipped to him in Canada, we normally only ship to the US and Europe. At HWTC, we...

It doesn’t matter who you are, or what your goals are, there are going to be times when your strength training has to take a back seat. It could be for a week, a month, or perhaps even a year or more. There are going to be seasons in life when you simply have less time and attention to devote to...

THE LEGACY OF LEE "Absorb what is useful; reject what is useless." – Bruce Lee For those of you who've been living under a rock for the past thirty years, Bruce Lee was (and is still) the most well know martial artist that has ever lived. Bruce Lee died in 1973. That was over 31 years ago, yet...

Working out from home? Experiment with ways to mimic the angles and positions you normally get at the gym but using the equipment you have available. "But I don't have a lot of equipment or heavy weights!" It can still be done. In fact, let's eliminate ALL excuses and pretend like you only...

WHICH ONE IS BETTER? For over a decade now, fitness pros have been arguing about unilateral and bilateral training. As a fresher, unilateral means "one side" or "one limb." Think of a one-arm dumbbell bench press. Bilateral means using both arms or both legs, like a standard barbell bench press...

There are some exercises, no matter how many times you do them, never get easier. One prime example is the single leg deadlift. The reduced stability and tension on one leg make this challenging for all lifters. It is easier to be strong on two legs but harder to be stronger on one leg. The...

THE LEGACY OF LEE "Absorb what is useful; reject what is useless." – Bruce Lee For those of you who've been living under a rock for the past thirty years, Bruce Lee was (and is still) the most well know martial artist that has ever lived. Bruce Lee died in 1973. That was over 31 years ago, yet...

One of the longest running arguments in the history of weight training has to be between those who favour single sets (HIT) and those who advocate multiple sets per exercise. Traditionally the HIT school say that by training a set to failure you end up stimulating all the muscle fibres and once...

Working out with a single dumbbell may sound foolish, but imagine the following scenarios. You walk into the gym, ready to roll, and it is packed, and most of the equipment is taken. This makes completing your current program an annoying challenge. Or the will to train is strong, but time is...