Flex_USA_JulyAugust_2017_2

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What we are going to recommend next may sound just as ridiculous, however it may be time to divide all your favorite bilateral movements in two and do each side of your body unilaterally. Sure, we love the squat, bench, and row as much as the next gym rat. But too much of a good thing may leave some gains on the table. And that’s just damn wrong, by half. ISOLATING THE BENEFITS Training one arm, leg, or side of the body at a time is nothing new for bodybuilders. We’ve been isolating muscle groups to achieve maximum size and definition ever since the early days of the iron game. Reasons abound. For one, a stronger limb can compensate for a weaker when using a barbell or bilateral-style machine—your dominant arm or leg will naturally take on a little more than its fair share of a load when you’re pressing, pulling, curling, or extending. That means the weaker muscle can never quite catch up, unless you hit it alone with a unilateral exercise. Second, isolation exercises are paramount when the goal is maximizing muscle development. It allows unparalleled focus on each body part, driving it to complete momentary failure, helping exhaust every fiber. Think dumbbell concentration curls, one-arm rows, or a single-leg extension as three good examples. Beyond aesthetics, unilateral training serves a very functional purpose as well. “It’s a great way to challenge the musculature of the core and improve the stability of your spine and pelvis,” says Angelo J. Grinceri, health coach, movement practitioner, New York Citybased trainer, and author of Intrinsic Strength Training (intrinsicstrengthtraining.com). In his book, Grinceri cites unilateral movement as a critical component of any training program, no matter your main goal. “Unilateral training requires more activity within the primary muscle group for a given exercise,” he writes. “For example, an EMG machine test shows that while performing an upright unilateral dumbbell shoulder press, the anterior, lateral, and posterior deltoid all require more muscular activation while standing, as opposed to performing a seated shoulder press with a barbell using both arms.” 156 FLEX | JULY/AUG ’17
STANDING LEG CURL When doing the standing leg curl, use a full range of motion to engage the hamstrings along their full length. Picture your leg like the biceps of your arm and flex the hams hard to form a “peak” on every rep. MROLYMPIA.COM 157
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