| Aloha and Welcome to Week 4 of Fitness-Tip Friday! |
| Tip of the Week:Incorporating UNILATERAL (one-sided) exercises into a resistance training regimen increases muscular hypertrophy and 1-rep maximum strength faster than only using BILATERAL exercises. It can also preserve muscle strength and size on the contralateral (non-worked) side in the event of injury or immobilization to that side (which is really cool – see study #2 below). It also simultaneously increases core strength.Don’t forget to include unilateral training in your routines!! Relevant research articles: 1) Effect of unilateral and bilateral resistance exercise on maximal voluntary strength, total volume of load lifted, and perceptual and metabolic responses 2) Unilateral strength training leads to muscle-specific sparing effects during opposite homologous limb immobilization |
| Quote of the Week: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.“ -Aristotle |
Dr. Gains 
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