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Simple Single-Leg Training Tips
Training Michael Sirani Training Michael Sirani

Simple Single-Leg Training Tips

At one point or another, many of us have incorporated single-leg training into our programs. Single-leg training is a great way to develop lower body strength, stability, hypertrophy, and also burn a few extra calories, because each set is going to take you twice as long to complete when compared to bilateral lifts. However, single-leg work is often neglected because it can be monotonous and may put you in positions where you feel awkward and unbalanced.

But, as an athlete—or anyone who gets off of the couch during the day—it’s important to be able to accept and deliver force on one leg. Single-leg exercises can leave you trying to find balance and prioritizing stability over actually training your lower body muscles. Oftentimes, it takes slight

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What Are the Best Ways to Progress a Plank?
Training Michael Sirani Training Michael Sirani

What Are the Best Ways to Progress a Plank?

The front plank is both one of the most commonly used and misused exercises in the gym. They’re often performed incorrectly, likely due to the fact the being able to hold a front plank for a long time is like wearing a badge of honor. Like any other exercise, you must ask yourself why you’re including it into your workout routine. The front plank is an excellent exercise for building endurance in your core and keeping your spine healthy—both of which are essential prerequisites for developing more dynamic stability that can carryover to your sport or daily activities. So, if the front plank is such a valuable exercise, where does it go wrong?

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How to Correct Common Push-Up Mistakes
Training Michael Sirani Training Michael Sirani

How to Correct Common Push-Up Mistakes

The push-up is one of the first exercises we all learned to do. Whether your first exposure was from gym class or from being told you needed to do push-ups and sit-ups every day to stay in shape, it’s fair to assume the push-up has been part of your workout routine longer than any other exercise. Despite its longevity in people’s training programs, the push-up is still an exercise that is often performed incorrectly.

Because the push-up allows your scapula and shoulder joint to move more freely, it’s a much safer option than the barbell bench press, especially if you have a history of shoulder problems. Because push-ups tend to be something we’re taught at a young age, and because it’s recognized as a safer alternative to bench pressing, many will rush to performing push-ups on the floor. Furthermore, they’ll frequently add on sets and reps, and

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5 Tips for Deadlifting Beginners
Training Michael Sirani Training Michael Sirani

5 Tips for Deadlifting Beginners

You’ve been training for just about a year now. You’ve read every muscle magazine and body building article. On your quest for fitness and physique, you find throughout each article you read or page you turn, there seems to be one exercise you can’t escape: the deadlift.

The deadlift seems to find its way into everything you’ve been reading. You’ve looked at the pictures and watched the videos, and you’re finally feeling confident to add deadlifting into your lower body training. When you get to the gym, you load a plate on each side, visualize the picture you saw earlier on the Internet, and go to work.

Everything was great; the lift was challenging, and you were sweating and feeling good. Then, the next morning comes and you’re heartbroken. Instead of sore hamstrings, glutes, and quads, your back is stiff and sore. A few days pass and you’re finally getting over your lower back soreness, but now you’re questioning if deadlifts are good for you or if you’re better off keeping them out of your program.

When done correctly deadlifting is one of the best exercises for building

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How to Safely Incorporate Pull-Ups Into Your Training
Training Michael Sirani Training Michael Sirani

How to Safely Incorporate Pull-Ups Into Your Training

When asked why pull-ups are a part of your training program, you’ll likely respond with one of four answers:

1. To improve your upper body strength

2. To increase the size and improve the appearance of your upper back

3. You were told to do them

4. They’re your favorite activity

The pull-up is a staple in almost everyone’s strength and conditioning program, and rightfully so; pull-ups are one of the best ways to train your lats. Your lats are very strong and powerful extenders, adductors, and internal rotators of your shoulder. 

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