The B & B Connection: Episode 7 – Evidence-Based Fitness

Hi Fitness Folks!

Welcome to the seventh episode of the B & B (Bret & Brad) Connection.

Brad Schoenfeld and I are recording a 30-minute podcast every couple of weeks where we discuss muscle science and anything else we feel like rambling about. The key is to keep it to 30 minutes so you don’t feel overwhelmed.

In case you missed them, click HERE to listen to episode 1 (hypertrophy science), HERE to listen to episode 2 (HIT vs. HVT), HERE to listen to episode 3 (periodization), HERE to listen to episode 4 (variety in training), HERE to listed to episode 5 (good versus bad exercises), and HERE to listen to episode 6 (tempo training).

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The Ten Best Single Leg Exercises

Bilateral leg training gets all the glory. Most of us lifters love our squats, deadlifts, hip thrusts, leg presses, good mornings, and back extensions. But if you’ve never taken the time to develop your single leg strength, then you are missing out! Once upon a time, I could perform:

  • 20 steps of walking lunges (10 steps each for leg) with a 225 pound barbell on my back
  • 5 reps of single leg RDLs with a 275 pound barbell
  • 3 reps of Bulgarian split squats with a 205 pound barbell on my back, and
  • 5 reps of single leg 45 degree hypers with a 100 pound dumbbell

I believe that taking the time to develop this single leg strength helped improve my form on bilateral lifts and allowed me to grow some additional leg muscle. Make no mistake, single leg training is brutal, which quite frankly is why I tend to avoid it these days. However, I’ve paid my dues, having spent years training single leg lifts very hard, and so should you (assuming you haven’t already). If you’re a mostly squats, deadlifts, and hip thrusts type of lifter, I think it’s a good idea to switch your training focus from bilateral to unilateral for a few weeks twice per year and then flip back. As to what exercises you should perform…

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Do Sit-Ups Ruin Your Posture?

Every few weeks, someone will tag me in a Facebook thread where people are arguing about the negative effects of sit-ups or crunches on posture. Typically, someone will claim that people are already sitting all day long and then question why would we dare put them into flexed postures during their training. They’ll also claim that performing sit-ups or crunches leads to negative postural adaptations such as kyphosis and forward head posture.

Trust me, I understand the sentiments. On weekends, when I don’t train myself or any clients, I tend to sit for much of the day trying to catch up on reading and writing. I can certainly feel the effects of such sitting on my body. Do this day in and day out, and I’m certain that it will have a negative impact on posture and function.

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Courageous Conversations With Coaches: Anterior Pelvic Tilt With Elsbeth Vaino

A year and a half ago, I wrote a TNation article pertaining to anterior pelvic tilt (APT) titled Don’t Be Like Donald Duck. I still think it’s the best way to train for improvements in APT, but recently my friend Elsbeth Vaino (FYI – Elsbeth and I have written two articles on push-ups together – HERE and HERE) wrote an article for TNation on the same topic that was very well received (click HERE for the link, but the article is pasted below as well). As you’ll see, her recipe is quite different from mine, and I suspect that her plan and my plan could be integrated for a more thorough plan.

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