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Build Muscle and Boost Your Training Intensity Now
Build Muscle with a unilateral weight training program. Whether you are feeling stale on your current routine or just looking for a way to improve your workouts and start making progress again, unilateral training is a perfect way to increase the results of your training time and help you build muscle. What is unilateral training? It is simply working one side of your body at a time. This is not the same as, say, alternate dumbbell curls where you do a rep with the left arm, then a rep with the right, etc. You do a complete set for one side before moving to the other. For example, do a set of 10 reps on the leg press with your right leg only then do a set of 10 reps with your left leg only.
Unilateral training allows you to increase your focus on the muscle you are working by doing a better job of isolating the working muscle. Your intensity increases because you increase the muscle involvement due to the bilateral deficit. The bilateral deficit means the total weight you can lift by working one limb at a time is more than the total weight you can lift when working both limbs together. This increase in focus and intensity will help your muscle building efforts while boosting your strength. Here are a number of exercises that are well suited to unilateral training that can help you build muscle mass - Smith Marchine Squats Leg Press Leg Curls Leg Extension Calf Raises Cable Crossovers Pec Deck Pullups or Pulldowns Seated Cable Rows All types of lateral raises for the shoulders Dumbbell Press Seated overhead dumbbell extensions Tricep Pressdown Dumbbell Preacher Curl Cable Curl If you are looking for something different to help you break out of a rut and build muscle or you just want to increase the intensity and productivity of your current workout, you should definitely give unilateral training a try. Give it a fair shake and you'll be pleasantly surprised by the results. Gregg Gillies Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk Magazine. He has written two books, available at his site. He has also written a free report, Fast Mass, available at Fast Mass Muscle Building
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Build Muscle Memory on the Go with PocketstringsThe GadgeteerThe idea is to work on chords and build muscle memory, not to mention some handy calluses, in places where having an actual guitar would be inconvenient. There is no way to strum though and no prerecorded “correct” chord sounds, so it's truly only a ... |
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Burn fat, build muscleCincinnati.comThree local lawmakers will “wait upon the governor” as part of the State of the State address Tuesday in Steubenville. The ceremonial role includes members... After faxing seven national letters of intent for Lakota West football players, ...and more » |
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Burn fat, build muscleCincinnati.comTrainer Trisha DeHall helps her clients, many of them middle-aged women, lose body fat and gain muscle through a system she calls “controlled confusion.” Her specialty at Fit Body Boot Camp in Blue Ash is a 45-minute structured, group session that ...and more » |
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Moevenpick Bur Dubai launches fat-burning menuHotelier Middle EastFood for Life is a new series of dishes included in the hotel's breakfast, lunch and dinner buffets which will help build muscle, improve digestion and increase metabolism, according to the hotel. The range of 'Fat Burners' on the Food for Life menu ... |
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Everything You Need To Exercise Without Getting Off the CouchGizmodoMany will try and tell you that heading to the gym and using complicated workout equipment is the only way to build muscle and tone your body, but those are lies. We've put together a list of gear that will not only help get you in shape, ... |
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