Deeper muscles of the hips are stabilizers just as much as they are movers and yet they do not get worked as often as they should. The single leg deadlift allows them to be used more effectively as well as making left-right imbalances known and fixed later.
Ideal beginner routine: 2 sets of 6-8 reps with bodyweight. Add in dumbbells once comfortable
This is the eighteen to twenty hour period after your workout during which the majority of muscle and strength gains occur. Goes with the saying : "You don't build muscle in the gym, you build muscle the other 23 hours of the day." Two goals to accomplish during this phase are...
Insulin- The most misunderstood hormone. Muscle cells are insulin sensitive after exercise which means if glucose/amino acids are made available at this time, insulin will help synthesize muscle proteins and muscle glycogen at a very very rapid rate.
Every guy wants to have the six pack when they go to the beach. Well, this can help you get there:
Total body resistance training every 3-5 days & light to moderate intensity 30-45 minute cardio sessions 1-2 times a week.
P.S. - As you may know, it takes more than training to get you to your ideal physique. Here is a little something that can get you to 8% body fat, or even less... http://www.geektofreak.org/four-hour-body/four-hour-body-the-last-mile-diet