Female Fitness Blog

Unilateral Training For Better Results20Apr08

Submitted by Louis Moore’s Build a Better Body Blog

Want to get better results with your workouts? Want to look sexier?
Try unilateral training.

Unilateral training is exercising one side of your body at a time. It is a very effective and alternative training method that creates more muslce involvement because of bilateral deficit. This means that the total weight you can lift with each limb working by itself is greater than two limbs working together.

An example is the Single Leg Extension (see pic above of my wife, Cida). Adding up the weight you can lift with each leg will often be greater than the total weight you can do with both legs. Because the weight lift with both legs is less than each leg doing weight independently, you have a strength defecit. You’ve also overloaded your muscles more than you could have using both legs at the same time.

The downside to unilateral training is that it takes longer to complete. So, if you have a limited amount of time, bilateral (both sides) is the better option.

One final note. Unilateral training is tough and requires a lot of concentration. Only intermediate to advanced exercisers should do unilateral training; not beginners.

Look into unilateral training to take you to the next level.

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