Level Footing
Perfect leg symmetry is not just the odd preserve of bodybuilders. It’s also a marker for your likelihood of injury because strength and muscle imbalances do impact every aspect of your life. Fortunately, a paper in >The Journal of Strength and Conditioning Research says you can measure up using a single move: the rear foot elevated split squat. Test your 5-repetition maximum on each leg (holding a dumbbell or resting a barbell across your back) separated by 2-3 minutes of rest and that will give you a near precise read on how much muscle and strength is in each leg. If one leg comes up short, start with it in each single leg set and be sure to include at least two single leg (unilateral) exercises in each leg workout to even out any imbalances.
Randomized Controlled Trial
Research level 4/6
Hammed Up Gains
Hamstrings are like the unassuming character in a slasher movie who turns out to be the evil big bad. You hardly notice they’re there until they unleash their fury on you, but a new paper in >The Journal of Strength and Conditioning Research says the best way to rehab and strengthen them is via the single-leg Roman chair hold. This was significantly more effective than hamstring curls at improving hamstring strength endurance. So if you’re injured or just want legs that are injury resistant and better rounded, then switch up your attack mode because this is the plot twist your lower body has been craving.
Randomized Controlled Trial
Research level 4/6
52%
The lowered risk of osteoporosis in men who eat yoghurt 2-3 times a week. Slap a dollop into your next mass-gaining smoothie to safeguard your skeleton.
Source: Osteoporosis International
1,057 women were involved
763 men were involved
Cohort Observational Study
Research level 3/6
Muscle Math
If you’ve got a figure in mind that you’re dead set on lifting and are faced with an Olympic (20kg) bar and some plates, then these are the quick hacks you can use to load it up without breaking out your calculator
2.5kg plate each side = 25 kilograms
5kg plate each side = 30 kilograms
10kg plate each side = 40 kilograms
15kg plate each side = 50 kilograms
20kg plate each side = 60 kilograms
25kg plate each side = 70 kilograms
2 x 20kg plate each side = 100 kilograms
