Here is a short 2 part article on unilateral training which will appear in the trade magazine for New Zealand's premier personal training college, NetFit. See http://www.netfit.co.nz/ for more.
TRAINING THE SHOULDER PRESS AND ROW UNILATERALLY
Unilateral versions of traditional bilateral strength exercises have certain distinct advantages. Firstly, training one limb at a time appreciates that most trainee’s have strength imbalances between limbs. Unilateral training is the best method of training to correct these imbalances. Secondly, unilateral training allows for a greater range of motion and more unrestricted movement in the scapulae. Thirdly, unilateral training increases muscle tissue (motor unit) activation, as the neuromuscular system sends its drive to one limb and not disperses it amongst two. There is also data to show that some unilateral exercises increase the recruitment of stabilizer muscle activity around the working joints. Finally, research has demonstrated that unilateral exercises provide significant recruitment of the torso muscles. For example, the contralateral obliques and quadratus lumborum are heavily activated in the single-arm press and the contralateral obliques, erectors and multifidii are heavily used during a single-arm row.
SHORT TERM PERIODIZATION AND PROGRAM SEQUENCE
Due to their ability to correct muscle imbalances between limbs and increase the recruitment of stabilizing and torso muscles, unilateral exercises should be periodized to dominate the exercise selection in the general preparation of a client. I suggest that all strength exercises should be unilateral until a client has demonstrated correct structural balance between limbs and muscle groups.
An example of an upper body strength session during the general preparation phase might look like this:
A1. Single-arm dumbbell press, braced, 4 x 8-10, rest 75 seconds
A2. Single-arm dumbbell rows, 4 x 8-10, rest 75 seconds
B1. Single-arm bent over side raise, 4 x 8-10, rest 75 seconds
B2. Single-arm shrug with external rotation, 4 x 8-10, rest 75 seconds
C. Low cable external rotation, 3 x 8-10, rest 75 seconds
Once bilateral exercises are introduced into a program, unilateral exercises, as a rule, should be sequenced after the primary bilateral exercise. I say, as a rule, because more weight or higher velocities can usually, but not always, be used with bilateral exercises. And the rule of exercise sequence is to prioritize the exercises that require the most load or speed. An example of sequencing exercises this way might look like this:
A1. Incline barbell press, 6 x 4-6, rest 2 minutes
A2. Chin ups, medium grip, 6 x 4-6, rest 2 minutes
B1. Single-arm dumbbell press, 4 x 8-10, rest 75 seconds
B2. Single-arm cable rows, 4 x 8-10, rest 75 seconds
Part II will cover exercise technique.
Tony,
Avalon
