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Unilateral movements are ones that you perform on one side of your body in individual segments    These types of exercises have several benefits and there are many reasons you should include them in your program    Common unilateral exercises: Lunges, bicep curls, tricep extensions, dumbbell rows, overhead presses, farmer carries and cable pulldowns are just a few of nearly endless unilateral movements commonly performed. Just about any exercise you do in the gym can be modified in some way to create a unilateral movement.   For example, a lunge is a single leg version of a squat, and a...

  There are many different types of training splits and each offer different benefits and align with different types of goals you are aiming to achieve... Whether you are just starting off and not sure which routine to begin with, or an advanced lifter looking to switch up your current routine, this post is for you!    In this post I will go over some of the most common splits I hear people utilize and highlight their benefits... Hopefully this will give you a better idea of all their differences and select which one aligns with your personal goals the...

It is no secret that the foods you eat have a significant impact on the results you will experience in your physique... In fact, nutrition is much more important than exercise in terms of losing weight or reaching your other fitness goals...   You can eat like junk and train very consistently and you will likely see little to no results...   On the other hand you can never go to the gym and eat very healthy and witness some amazing results...   In this post I am going to list foods that are high in the main 3 macros that...

What is a super set?   A super set is when you perform 2 or more exercises back to back immediately upon finishing the first exercise with no breaks in between   How can I integrate them into my workouts? The most effective way to integrate super sets is by working opposite muscles/ muscle groups  This prevents the same muscle from becoming fatigued too early, and also reduces your chances of developing an overuse injury.    Superset examples Perform a set of dumbbell bicep curls then immediate perform a set of cable tricep extensions  Perform a set of dumbbell shoulder presses...

Many people overlook the importance of taking a day or two off from heavy lifting at the gym then wonder why they stop making progress...   While you workout your muscles experience microtears to the fibers you are training...    That's right... Your muscles are literally being torn apart and broken down while you workout...    Then while you are resting, aka. recovering is when your body replaces those microtears with new and stronger muscle fibers...   This concept explains why the longer you workout, the more fatigued you start to feel...   If you bench press 100 reps, you...