Title : Forming one side
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Forming one side
By Rob Fitzgerald Flex
unilateral training is your ticket to the next level.
independence - of thought, of movement and choice - often proves to be a decisive factor in whether you are on the road to building the body of your dreams or not. In the gym, a form of independence can come through unilateral training, which is the practice of forming one side of your body independently of the other.
When we train, we often do not take into account that virtually every muscle group in the body can be isolated. We squat, we have bench and deadlift with both hands on the bar and feet on the ground, but it is possible - necessary, even -. To work effectively side without the participation of the other
If you can make a move with both hands grasping a rod, chances are you can do the same movement with a arm or leg. This ability to isolate is a key to growth and muscle strength element.
ranging UNILATERAL
unilateral training can lead to increased muscle growth. Research shows that when working with one arm, which is significantly stronger than it is during bilateral exercises. Scientists theorize that are stronger unilaterally, since more fast-twitch muscle fibers used in every muscle of the limb to be trained in what they do when both ends are used together. Be able to lift more weight with one hand means more overhead place in the muscle, which can result in greater gains in strength and growth in the long term. In addition, increased activity means using more muscle fibers within the muscles. Most of these fibers are going to grow bigger, in addition to greater mass gains.
> A study of the state of Iowa (Ames) compared with force during unilateral and bilateral exercises. Were males do a biceps exercise with 1) the left arm only, 2) the right arm only, and 3) both arms at the same time. the amount of force (force) produced during each test and the amount of activity of the muscle fibers was measured with electromyography were measured. To determine the strength deficit with bilateral training, they added strength measurements of the left and right arms-only-arm-only trials and amounts to the amount of force applied during bilateral tests are compared. Not only unilateral training allows more force to be applied for each arm (around 20% stronger, ie, each arm was 10% stronger during unilateral training), but the activity of the muscle fibers in each arm was higher when trained unilaterally.
unilateral training will make you stronger. Training side of his body while significantly strengthens its core. And building a stronger core makes you stronger in almost every exercise.
> Scientists at the Memorial University of Newfoundland (St. John) wanted to confirm what exercises are best for strengthening core muscles. They tested the activity of the three major groups of core muscles - lower back muscles superiors, the erector spinae and abdominal muscles under (including internal deep and oblique abdominal transverse) - for several basic exercises (bridge, tilt pelvis, alternate arm and leg extension, parallel hold, side bridge and Superman on an exercise ball and a stable platform, as well as during the chest press with unilateral and bilateral and press dumbbells shoulders. press unilateral shoulder active significantly the core muscles-upper lumbar and erector spinae, and the unilateral release of active chest significantly the three groups of core muscles, compared with bilateral versions of these exercises.
How to add unilateral training to your program
Determine weaknesses. Do you have a group of muscles in delay that is negatively affecting its symmetry? Do you have problems form with compound exercises such as bench press and squat? Examine these things and be honest with yourself -. Or ask someone to take a look at what you are doing and give your opinion
Perform unilateral exercises for the first time during the training sessions. Since you are stronger at the beginning of a workout, first make unilateral exercises to maximize the amount of weight you can use.
Do not lower the weight being lifted be more important than range of motion. In order unilateral lifts to be as effective as possible, allow your body to exploit freedom of movement provided these additional exercises.
unilateral training strengthens both sides. Although the other side comes into play only in a supporting role - either for balance or to provide structural support to the group of muscles being worked - research shows the nontraining side also gains strength. This is known as the contralateral effect.
> A study of Australia, who analyzed 16 studies of the contralateral training reported that gains in strength side not work are average of more than 10% . These results are due to the changes undergone by the nervous system. How this helps when you train each side unilaterally? If your resting side is to get a small profit while the opposite side is working, then make a series of unilateral exercises for each side is like making games an hour and a half for each side. With two or three games per side, the side contralateral rest earns profit.
unilateral training helps strengthen the mind-muscle connection, which can lead to increased muscle growth. Instead of just lifting a weight for a given number of repetitions, experienced bodybuilders emphasize the importance of achieving strong mind-muscle to get the most out of their training connection and, therefore, make higher profits.
training UNILATERAL
We're sure you've heard of the training division one side - the formation of the left side of his body in a day and the right side of the next. Hey, if you've been training long enough to try anything to keep it interesting, right? However, unilateral training is not an ideal to work out on a routine basis, especially since research has shown that anabolic hormones, growth hormone and testosterone do not rise so high in the unilateral training as they are in bilateral training. Therefore, we recommend trying this method as a change of pace to keep the muscles guessing and growing.
Because it is only training half of their muscle mass with a training division one side, both GH and testosterone as you normally would not be released when you train both sides of your body. This is because one of the critical elements of the release of hormones during weight training is the amount of muscle mass being trained. More muscle work, the higher the hormone response. With training one side, it is working only half the muscle mass that usually, at least hormones are released.
SPLIT UNILATERAL
Monday: Upper body, right side
Tuesday: Party upper body, left side
Wednesday: Rest
Thursday: lower body, right side
Friday: lower body, the left side
Saturday: Rest
SUNDAY: Recline
INJURY PREVENTION AND REHABILITATION
Training on one side of your body will improve your balance - not its symmetry, but his sense of balance. For example you are forced to keep their balance in order to complete a repetition, doing pull-ups on one leg. Improving your physical balance will help you avoid injury.
When you have an injury, sometimes unilateral training is the only way we will be able to do anything, because they have to work around a body part or will have to find a way to move without pain in order to avoid stagnation of progress
CHEST WORKOUT
one arm dumbbell bench press: 4 sets | 10, 8, 6, 6 reps
single arm presses inclined Hammer Strength: 4 sets | 10, 8, 6, 6 reps
Reverse-Grip Bank Presses: 3 series | 8-10 repetitions
decline bench presses: 3 series | 8-10 repetitions
single-arm crossover cables: 3 series | 10-15 repetitions
LEG TRAINING
leg extensions: 3 series | 10-15 repetitions
a leg Squats: 4 sets | 10, 8, 6, 6 reps
leg presses: 4 series | 10, 8, 6, 6 reps
dead Romanian: 3 series | 10, 8, 6, 6 reps
Hack Squats: 4 sets | 10, 8, 6, 6 reps
a leg lying Curls: 3 sets | 10-15 repetitions
BACK TRAINING
Single Arm Lat pulldowns: 4 series | 10, 8, 6, 6 reps
single arm rows under Hammer: 4 series | 10, 8, 6, 6 reps
bent barbell row: 4 series | 10, 8, 6, 6 reps
T-Bar Rows: 4 sets | 10, 8, 6, 6 reps
One-Arm seated cable rows: 3 sets | 10, 8, 6, 6 reps
SHOULDER TRAINING
one arm standing dumbbell presses: 4 series | 10, 8, 6, 6 reps
seated military press behind the neck: 4 series | 10, 8, 6, 6 reps
Single Arm Cable Lateral Raises: 3 sets | 8-12 repetitions
one arm dumbbell front Elevations: 3 series | 8-12 repetitions
one bent arm raises: 3 sets | 8-12 repetitions
- Read more at: http://www.flexonline.com/training/one-sided-training#sthash.gN5GU2D1.dpuf
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