Hey guys here’s another quick routine for single limb training.
I’ve had imbalances in my shoulders and back muscles primarily due to sports (basketball and boxing) where you’re in an angled stance with your dominant hand in front or at the back of the stance for the majority of the time – ie. orthodox stance in boxing and right shoulder forward when shooting a basketball.
The constant repetition of either sport left me with a few muscular imbalances that weren’t a huge issue, but definitely something I wanted to correct. I began implementing single limb training into my workouts when I was still fighting. The first exercise in the video was a great addition to my training and definitely helped in the power department.
My primary goal was to improve my athleticism and performance, but I still wanted to build lean, athletic and attractive muscle to my skinny frame. Single limb training was a great alternative to what I had previously been doing. Even adding an exercise or two of single limb training into a routine helped with both of my goals.
To try the workout from the first video on single limb training (shoulders) ——–> CLICK HERE
The exercises in today’s video are meant to be implemented into an ongoing routine so give them a shot next time you’re in the gym working biceps or back.
Biceps
I find single limb training with arms to be super effective as it keeps the blood in concentrated in one area longer and more intensely than it would be if you’re doing double limb training. This allows you to feel a bit more of a pump and focus completely on one arm at a time, which can be a great break from conventional training.
Back
Training the back primarily consists of rows and pulls and the many variations of each. Try both exercises in the video, but also get creative with your rows and pulls and figure out other ways to change each of them into a single limb exercise.
I actually prefer training back with double arm exercises as I feel a better pinch in my shoulder blades and upper back, but spending a day every 3-4 weeks on single limb training for back is awesome. It definitely hits the muscles in my back in a different way than they’re worked in double limb training – both are effective and both should be used if you’re trying to build that ideal body that combines both athleticism and aesthetics.
So give it a shot and let me know how it goes!
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I only put two exercises for back and biceps in the video so there is definitely room for more – what exercises would you add?
