Indeed, it’s possible to execute Bulgarian split squats with only one dumbbell, and there are several variations available for you to explore. Initial option is the goblet Bulgarian split squat, in which you hold a single dumbbell in front of your chest. A popular one-dumbbell variation is holding the dumbbell on the same side as … Read more
It’s common knowledge that performing hip thrusts is critical for developing excellent glutes. In fact, there are few exercises that will target your glutes as well. However, quite often you may feel the movement elsewhere other than the target muscles. And it just so happens that the knees can take a beating during hip thrusts. … Read more
Lunges likely rank second to squats (apologies to deadlift enthusiasts) when it involves building lower body muscle. Lunges work your quads, glutes, hamstrings, and even your calves to some effect. The front leg is the working leg during lunges, whereas the back leg is simply there to provide support. However, I know that many gym-goers … Read more
The question often arises, “Is it necessary to clench your glutes at the peak of a squat?” You’ll typically be told time-and-time again to “squeeze your glutes” when you squat. Initially, it’s difficult to determine when you should be doing this, as it doesn’t always feel completely natural. However, most people agree that you should … Read more
Several lifters have inquired, “Is it possible to work out my chest and legs on the same day?” I guess you’re either looking to mix things up a little in the gym or simply trying to find the best combination of exercises in the time you have available. There are certain muscle groups that seem … Read more
Beginners can gain muscle from doing bodyweight squats. However, an advanced trainee, who already has substantial leg mass through resistance training, will find it difficult to build muscle through bodyweight squats alone. That being said, extremely high-rep bodyweight squat workouts will eventually switch from recruiting slow-twitch muscle fibres to fast-twitch, which is ideal for hypertrophy. … Read more
Traditional squat technique involves a slow eccentric (lowering phase) and fast concentric (coming back up). Take 3-4 seconds to lower yourself and one second to raise yourself back up. However, slow squats will increase time-under-tension, which can lead to better hypertrophy gains. Whereas, fast squats can help to build speed and power. The Traditional Squat … Read more
Have you ever had shoulder bruises because of squats? If so, I’m sure you’re wondering whether this is normal. Should you wear these bruises as a badge of honour or are you doing something wrong? I’ll now explain everything you need to know about squat bruises and what you can do about it. Shoulder Bruises … Read more
The question, “Is it advisable to squat with a mirror?” is often posed. Most commercial gyms have a squat rack set up right in front of a huge mirror. But, every so often you may visit a new gym (yeah, it happens) and find that you have to squat without a mirror. You typically struggle … Read more
Most of us often question, “Why aren’t my quadriceps muscles developing?” No matter how many squats, leg presses, and leg extensions you do your quads never seem to pack on mass. In fact, you may even find that you’re getting stronger, pushing more weight, and yet your quads are still stagnant in their growth. I … Read more