November 2010

Unless you have been living under a rock, you have no doubt heard of Metroflex Gym. Shortly before Ronnie Coleman won his first Olympia, I visited the Arlington, Texas gym to spend four days alongside the Big Nasty as he prepped to become the greatest bodybuilder of the current age. While there, I interviewed Metroflex Gym owner Brian Dobson because the gym struck me as suck a throwback to everything I love about gyms and everything that is lost in the current age of corporate fitness centers. Twelve years later, Metroflex is known as a hardcore haven, listed alongside Westside Barbell, Body...

Think about all the pullups, bench presses, dips and rows you've done in the gym. Now what if I told you that you have been doing them wrong? This oversight is limiting your progress in all of these movements, leaving you with less strength and less muscle, and it's eventually going to leave you with a shoulder injury that will either restrict you to the pink dumbbell and bouncy ball section of the gym or force you to skip upper body lifting altogether while you recover. About two years ago I was sitting with Nate Green in a restaurant in Long Beach....

In my previous article, I talked about the importance of single leg training and how it can reduce spinal compression, increase stabilizer activity, hit the glutes, tax the adductors, and hammer the core. Having absorbed all that, you should already be convinced that single leg training should be an integral part of your programming.  Nonetheless, I feel the need to break single leg movements down a little further so you can maximize their effectiveness in your workouts. Unilateral movements can be further divided into two categories called knee-dominant and hip-dominant lifts.  Knee-dominant lifts typically involve the quads to a greater degree and...