Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

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


MORE RESOURCES:

Can I build muscle without going to a gym?
TheHealthSite
According to Arnav Sarkar, strength coach and fitness trainer, bodyweight exercises can definitely help beginners, but may not be able to build muscle after a certain extent. 'Yes, it is possible to some degree, especially for beginners. The key is to ...



Tech Times

Bodybuilders Are Slurping Breast Milk To Build Muscle But Is It A Good Idea?
Tech Times
Some fitness buffs are looking to buy breast milk, believing it can help them achieve bodybuilding goals. Experts say it's not a good or healthy decision. (Photo : Andrew Burton | Getty Images). This story puts a whole new spin on the "got milk ...
Men bulking up by drinking breast milkKFDA
Looking to bulk up? Breast milk is the latest trend in weightliftingKABC-TV

all 101 news articles »


Here's a quick way to blast fat AND build muscle [video]
Bangor Daily News
I have a love/hate relationship with barbell complexes. I love them because they make cardio workouts less boring and more effective by boosting the burn and intensity without stressing the joints. I kinda hate them because, done right, they can be a ...

and more »


The One Thing You Need to Do to Build Muscle
STACK News
We've all seen the 150-pound soaking wet trainee who kills himself in the gym day in and day out but isn't gaining muscle. Why? He may have drawn the short end of the stick in the genetics pool, but another reason may be the lack of nutrition before ...



Techly

Get physical, lose weight and build muscle with the world's first workout …putty?
Techly
That silly putty you played with as a kid has inspired a unique workout. This workout putty is called MachoMax and has been developed to enable a “unique type of muscle training to improve endurance”.



Older adults need to double protein intake to build muscle
Mumbai Mirror
It is well known that consuming protein stimulates the body's cells to build protein. However, getting older combined with eating less protein can lead to a decline in the body's muscle-building efficiency. Maintaining and building muscle is especially ...



Rock star Sohail gives Pakistan mountain of muscle
Taipei Times
As a youngster, dreaming of making a name for himself, Khan used to throw stones down the hills in Malakand — the mountainous tribal area in Khyber Pakhtunkhwa Province — to build muscle to bowl fast. Deprived of basic cricket facilities, Khan ...

and more »


USA TODAY

Giants punter explains why he decided to donate his brain to science
USA TODAY
Also, you are going to want protein in your system in order to build muscle after hitting the weight room. Quest protein bars are a personal favorite of mine. They are a huge source of the proteins and amino acids that you are going to need if you are ...



Get Your Fit On: 5 Easy Moves To Tone Your Whole Body
Out Magazine
Offered twice a week, the 45-minute class mixes classic weight lifting techniques with training concepts varying volume, intensity, and tempo to help you maximize strength gain, and build muscle as fast as possible. Here, trainer Cara Brennan shares ...



Daily Mail

The perfect post exercise foods revealed
Daily Mail
The aim of a healthy post workout snack/meal is to improve recovery, reduce muscle soreness, increase the ability to build muscle and to help with your immune system,' said Shona Wilkinson, head nutritionist at NutriCentre. 'It is best to eat your food ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.