Single limb workouts are not new, people have been using single arm and leg variants for many years.

However these kinds of exercises have been restricted to the elite performers, because most gyms would advise against such risky actions.

With the introduction of social media, we’re able to see many elite athletes training on a daily basis. This has encouraged people to copy what they see their favorite body icon doing when they themselves hit the gym.

Many of the largest gym associations and athletes have started to incorporate one-limb workouts into their training.

Just take a look at the video below of bodybuilder and fitness influencer Bradley Martyn performing a one arm dead-lift.

As you can see this isn’t easy. It suggests why it hasn’t really caught on as a global trend just yet, because most would see this as a way of encouraging injuries.

 

The Truth

The truth is, you’re obviously not going to try and lift your normal weight. Bradley is lifting weights that most men can’t lift with two hands but he’s an exception.

You can lower the weight and easily perform these one-limb exercises just as you would with two hands with no extra risk, but a lot more effort.

 

The Major Benefit

The motivation behind using free-weights for most people is in the knowledge that a lack of stability builds muscle.

On a machine, half of the work is carried out for you. The machine stabilizes the exercise and takes some of the effort away from your side.

Free-weights however force you to not only perform the exercise, but to also stop the weight from rocking, to stop yourself from toppling over and so on.

This increases the amount of muscles used, burns more calories, engages the stabilizing muscles and consequently increases the size of the main muscle.

With this logic, single limb exercises would be even more beneficial. Even though there’s a lack of stability with free-weights, you’re still able to equally distribute the weight on both sides.

Now imagine all of the weight being on one arm, or one leg, this is sure to activate more stabilizing muscles than ever before. Your abs would be one particular hotspot.

 

Lower Weight – Increased Strength

For most people the logical solution is to half the weight they normally lift when they use a single limb.

But this doesn’t usually work. The way in which the right and left side of the body support each other, provides a solid structure in which large forces and weights can be shifted.

On their own however they’re far weaker than you’d imagine. Think about how much you can lift on bench-press. Then half it. For most people the number they’re left with is certainly not a weight that they believe they could dumbbell chest press with for the same amount of reps.

The true number is around 30-40%. Most people can lift 30-40% of their two limb max with a single limb.

This means that you’ll be training with less weight, but you’ll be gaining far more strength. You’ll actually find that when you go back to two limb exercises, your one rep max is far greater.

 

What Types Of Exercises Can You Do?

The beauty of one limb exercises is that the amount of variants are in the hundreds.

80% of exercises can probably be altered and performed as single limb exercises. Here’s one example from bodybuilding.com that uses stabilizing in case you’d like to gradually make the transition..

lat exercises

 

Lazy Workouts & Shocking The Body

Many people go to the gym, but not a lot of people train. You’ve probably noticed that guy in your gym who’s been going for years, yet always seems to look the same.

This is because he’s sticking to what he knows. The standard bench-press, squats and curls and good, and if structured correctly with adequate progression, they can really get you some great results.

But too many people enjoy their comfort zone, they lift weights in a zombie like fashion, never really getting past a mild lactic acid build up and then leave.

The single limb workouts force you to get outside of your comfort zone and work on things like balance, co-ordination, flexibility, stabilizing muscles and more.

Shocking your body is one of the best things you can do, and single limb workouts truly make this happen.

If you’re looking for a way to shake your fitness routine up in 2017, then trying out some single limb variants and testing your limits once again could be a smart choice.

The Reason Why Some People Look Ill When They Lose Weight

You set a weight loss target with visions of a new and more attractive you. You stick to your goal, you work hard and at the end, your face actually looks somewhat worse. Some people may even comment using words like gaunt and ghostly, but there's a simple answer to...
Read More

Is Jogging A Waste Of Time For Men?

Nearly everyone is guilty of the same mistake when it comes to getting in shape. January 1st arrives and the pavements are abundant with joggers trying to lose their Christmas weight. Why has jogging become the go-to exercise for billions around the world when trying...
Read More

Kristaps Porzingis Sport Science Analysis

Read More

Paul Rudd Ant-Man Workout

In body transformations we take a look at male fitness icons from all over the world. We breakdown how they achieved the perfect body and we reveal their top tips so you can begin your journey. In this post we’re taking a look at Paul Rudd for his role in Ant-man....
Read More

How To Get Ripped & Still Eat The Food You Love

Read More

How To Look Significantly Healthier In 30 Days

Looking healthy is something that we all want. No one feels better than when they take a week break in a warm climate, eating good food and resting well. Of course for most people this isn't a way of life that they can sustain. At some point it's back to work, stress...
Read More

The Top 6 Products For Good Male Skin

Men’s skin has a simplistic life-cycle. It gets tougher and tougher, hair decides to cover most it, and the majority of men use nothing but water to clean it for their entire life. However there are 6 products that work wonders for male skin. Apply any of these once a...
Read More

6 Things Holding You Back From A Six Pack

It would be easy to write this post in the typical fashion. Labeling certain foods/lifestyle choices like every other six-pack post ever written. But I believe that most people would have a six-pack if exercise and dietary changes were the only problems. When it comes...
Read More

How To Eat Carbs & Still Lose Fat

Let's face it, foods containing carbs taste the best, but they also wreak havoc on your waistline. In this post we want to explain how you can still eat great tasting carbs, without having to worry about gaining fat. In fact, we'll show you how to actually lose fat,...
Read More

The Benefits Of Sperm Retention

Whether this is new to you, or you've heard of the concept and wanted to explore it further, you cannot deny that the entire notion is intriguing. It is common belief that regular masturbation is healthy. But we have all been fed incorrect information, however it's...
Read More

Lucas Klepacki: My Fitness Journey

In this post we're taking a look at Lucas Klepacki and his fitness journey. Lucas has been kind enough to share his story with us, with some of his best tips, advice and his very own comprehensive fitness/diet structure.   Profile: Height: 6’0 – 183 cm Weight:...
Read More

Why Your Weight Has Nothing To Do With Genetics

Genetics! It's the oldest excuse in the book, even as a child I remember teachers telling kids that they're not fat they're just big boned to boost their confidence. But is it everyone elses job to boost someone's confidence if they've got themselves to that point in...
Read More

Single limb workouts are not new, people have been using single arm and leg variants for many years.

However these kinds of exercises have been restricted to the elite performers, because most gyms would advise against such risky actions.

With the introduction of social media, we’re able to see many elite athletes training on a daily basis. This has encouraged people to copy what they see their favorite body icon doing when they themselves hit the gym.

Many of the largest gym associations and athletes have started to incorporate one-limb workouts into their training.

Just take a look at the video below of bodybuilder and fitness influencer Bradley Martyn performing a one arm dead-lift.

As you can see this isn’t easy. It suggests why it hasn’t really caught on as a global trend just yet, because most would see this as a way of encouraging injuries.

 

The Truth

The truth is, you’re obviously not going to try and lift your normal weight. Bradley is lifting weights that most men can’t lift with two hands but he’s an exception.

You can lower the weight and easily perform these one-limb exercises just as you would with two hands with no extra risk, but a lot more effort.

 

The Major Benefit

The motivation behind using free-weights for most people is in the knowledge that a lack of stability builds muscle.

On a machine, half of the work is carried out for you. The machine stabilizes the exercise and takes some of the effort away from your side.

Free-weights however force you to not only perform the exercise, but to also stop the weight from rocking, to stop yourself from toppling over and so on.

This increases the amount of muscles used, burns more calories, engages the stabilizing muscles and consequently increases the size of the main muscle.

With this logic, single limb exercises would be even more beneficial. Even though there’s a lack of stability with free-weights, you’re still able to equally distribute the weight on both sides.

Now imagine all of the weight being on one arm, or one leg, this is sure to activate more stabilizing muscles than ever before. Your abs would be one particular hotspot.

 

Lower Weight – Increased Strength

For most people the logical solution is to half the weight they normally lift when they use a single limb.

But this doesn’t usually work. The way in which the right and left side of the body support each other, provides a solid structure in which large forces and weights can be shifted.

On their own however they’re far weaker than you’d imagine. Think about how much you can lift on bench-press. Then half it. For most people the number they’re left with is certainly not a weight that they believe they could dumbbell chest press with for the same amount of reps.

The true number is around 30-40%. Most people can lift 30-40% of their two limb max with a single limb.

This means that you’ll be training with less weight, but you’ll be gaining far more strength. You’ll actually find that when you go back to two limb exercises, your one rep max is far greater.

 

What Types Of Exercises Can You Do?

The beauty of one limb exercises is that the amount of variants are in the hundreds.

80% of exercises can probably be altered and performed as single limb exercises. Here’s one example from bodybuilding.com that uses stabilizing in case you’d like to gradually make the transition..

lat exercises

 

Lazy Workouts & Shocking The Body

Many people go to the gym, but not a lot of people train. You’ve probably noticed that guy in your gym who’s been going for years, yet always seems to look the same.

This is because he’s sticking to what he knows. The standard bench-press, squats and curls and good, and if structured correctly with adequate progression, they can really get you some great results.

But too many people enjoy their comfort zone, they lift weights in a zombie like fashion, never really getting past a mild lactic acid build up and then leave.

The single limb workouts force you to get outside of your comfort zone and work on things like balance, co-ordination, flexibility, stabilizing muscles and more.

Shocking your body is one of the best things you can do, and single limb workouts truly make this happen.

If you’re looking for a way to shake your fitness routine up in 2017, then trying out some single limb variants and testing your limits once again could be a smart choice.

Top 15 Workout Songs For Men

Every now and then external motivation is needed, especially when working out. Sometimes it's hard to push out that extra rep, run that extra mile or even go and workout in the first place. This is where music comes in. Music is a stimulant for the mind, it enables us...
Read More

Is Jogging A Waste Of Time For Men?

Nearly everyone is guilty of the same mistake when it comes to getting in shape. January 1st arrives and the pavements are abundant with joggers trying to lose their Christmas weight. Why has jogging become the go-to exercise for billions around the world when trying...
Read More

The Truth About Cheat Meals, Good Or Bad?

Cheat meals are something that we all hope can help us, but are we just fooling ourselves in order to eat junk food once and a while? The idea behind cheat meals is that they scare your metabolism into overdrive. Your body can get too comfortable when eating the same...
Read More

How The Modern World Is Destroying Our Bodies

In danger of waffling and spending hours listing all of the modern world dangers, we're going to focus on a few main key areas from all different aspects of life. In this post we're going to look at modern diets, technology, materials, clothing and even lifestyles....
Read More

The Easiest Way To Count Calories & Cut Body Fat

People talk about calorie counting like it's a complex science. Yes you have to be very precise and take your time with the calculations, but who really wants to do this? I see calorie counting as something that fitness models, actors and athletes should be doing due...
Read More

How To Eat Carbs & Still Lose Fat

Let's face it, foods containing carbs taste the best, but they also wreak havoc on your waistline. In this post we want to explain how you can still eat great tasting carbs, without having to worry about gaining fat. In fact, we'll show you how to actually lose fat,...
Read More

How To Do A Squat For Beginners

Read More

Conor McGregor

In body transformations we take a look at male fitness icons from all over the world. We breakdown how they achieved the perfect body and we reveal their top tips so you can begin your journey. In this post we’re taking a look at UFC fighter Conor McGregor ahead of...
Read More

The Diet That Makes Male Fitness Models So Ripped

The secret behind elite level body fat

Read More

Hair Loss Cause & Cure

Firstly for anyone who doesn't know this is a hair loss topic that has generated some traction in recent years. People have noticed that bald men have what is called domeheads and men with hair, even when shaved, have flatheads. The theory is that sebum a naturally...
Read More

Zinc Benefits For Mens Health

The power of Zinc is seriously underrated in the world of men's health. In this post we'll take a look at the benefits of zinc, the symptoms of zinc deficiency and the best foods you can buy to increase your zinc intake. This article is going to provide nothing but...
Read More

One Simple Way To Get Great Skin On A Budget

A simple, cheap and effortless way to improve your skin from home

Read More