OnFitness Magazine - November/December 2021 - 52

WWW.ONFITNESSMAG.COM | VOL 22 NO 3 | 2021 52
Smart Training
UNILATERAL
TRAINING
Jonavan Mathers
Most people probably focus on standard training,
which involves training both sides of their body at
the same time. This method works well, but one of
the most effective methods they can utilize for
increasing the intensity and results from their
workouts is to incorporate unilateral training.
Unilateral training is defined as training one
limb or side of your body at a time. This has
several advantages over standard training: your
able to concentrate and focus more intensely on
the target muscles, which can lead to better results.
Muscle fiber recruitment is increased and you're able to fatigue
more motor pools with each repetition than with standard, twoarmed
training. Groups of motor units work together to control
the contractions of a muscle. All of the motor units within a
muscle are what make up the motor pool. Muscle contractions are
controlled by the number of activated muscle units. So basically,
when you're focusing on a more controlled region of your body, be
it a specific limb or muscle, you're creating a more intense
contraction and therefore allowing for more fatigue in the short
run and gains in the long run.
This type of training enables you to take steps toward
overcoming strength imbalances between your right and left sides.
When you're performing an exercise using two limbs or both
sides of your body, it's natural for the dominant side to
overcompensate and take the brunt of the work. This creates an
imbalance of strength, as it prevents the growth of the weaker limb
or muscle. It can also set you up for injury. Creating symmetry is a
big part of maintaining a healthy, strong physique.
Evening out the level of strength between corresponding limbs
and muscles allows you to become stronger in all of the standard
two-limb exercises. Unilateral training should be used in tandem
with standard training to obtain the greatest gains. Try
incorporating at least one single-limb exercise with each specific
body part workout.
Unilateral training will also help you improve your form, as it
allows you to focus more intently on the single limb or muscle
being trained. This amplifies your mind-body connection, which
leads to a deeper understanding of the parts of your body and how
they operate.
Another upside is that unilateral training is a safer way to take
muscles to failure. As only one side or body part is being used,
you don't necessarily need a spotter to assist with repetitions. It's
imperative to use a lower load in this type of training so you don't
sacrifice form for weight. The load will be lower, but this will
allow you to dig deeper into gaining the most from your workout.
As your body has to stabilize the core and resist rotating
during one-sided movements, unilateral training is also a great
way to help tighten and strengthen your core. Engaging your core
throughout the entire exercise is key to maintaining proper form.
Along the same lines, these types of exercises also increase your
stability. For example, one-legged exercises force you to use a lot
of stabilizing muscles that aren't normally engaged, such as your
hip flexors and abdominals.
Single-limb exercises don't have to be performed with just free
weights. For example, it's easy to drop the load on a leg extension
machine and lift with one leg at a time. This also allows for less
rest in between sets because while the one leg is working the other
leg is resting, so you can go right into the next set with the
previously rested leg.
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To get started, here's a list of some of the most effective singlelimb/muscle
exercises by body part.
Chest: single-arm machine chest press, single-arm cable fly,
single-arm cable crossover, single-arm pec deck fly.
Lats: single-arm dumbbell row, single-arm seated cable row,
single-arm pulldown.
Delts: single-arm dumbbell press, single-arm machine press,
single-arm dumbbell/cable lateral, single-arm dumbbell upright
row.
Biceps: single-arm cable curl, single-arm preacher curl, singlearm
dumbbell curl.
Triceps: kickbacks, single-arm lying/seated extensions, singlearm
pushdowns.
Legs: single-leg squats, single-legged leg press, single-leg
extensions, step-ups, single-leg lying/seated/standing leg curls,
single-leg stiff deadlifts.
Calves: single-leg seated raise, single-leg standing raise, singleleg
calf press.
Traps: single-arm dumbbell/machine shrugs, dumbbell cleans.
Lower back: dumbbell deadlifts.
Forearms: single-arm dumbbell wrist and reverse wrist curl.
Pick and choose from this list to create a challenging and
effective workout. Not only will you become stronger, but you'll
look and feel better and more balanced. Z
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OnFitness Magazine - November/December 2021

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