Fitness Training Tips/Articles

Fitness Training - THE POWER OF ONE
Use UNILATERAL exercises to create symmetry and balance

As the great Rocky Balboa exclaimed in Rocky IV, “If I can change, and you can change, everybody can change!” If Rocky said it, then it must be true, right? Indeed, change is possible in everyone, but in this case, we’re not talking about a post-Cold-War boxing match between two exceptionally ripped, fictional 80s heavyweights. We’re talking about knockout modifications that you can make to your own physique.

Too many of us have skipped right past the critical step of building a solid foundation that will allow us to construct our desired build. Instead, we opt to press and pull weights that are outside our current capabilities. We may lift this weight once, twice, or maybe even manage to bang out a set of 10 reps with, at best, lackluster form -squirming our way to muscle imbalances and even injury. The majority of us have a naturally dominant arm or leg with which we can lift or stabilize a load better than the opposite limb. By incorporating more unilateral exercises into your workout, you will be able to stimulate the muscle groups that have fallen behind to build a more balanced, symmetrical body.

Performing specific exercises on your body’s weaker limbs will lead to an increase in strength and neuromuscular coordination. It is also important to start every movement with your weaker side, as you will be able to focus more of your energy on the lagging limb. Try the following routine two-three times per week for six weeks and you won’t have to worry about that one arm not filling out your favourite T-shirt, or an uneven back double-bi.

Now, “Let’s start building some hurtin’ bombs.”

THE WORKOUT

2-3 times per week
Clean 3-4 sets 5-6 reps
Elevated Single Leg Squats 2-3 sets, 6-12 reps
Single Leg Straight Leg Dead lift 2-3 sets, 6-12 reps
Standing Single Arm Bent over Row 2-3 sets, 6-12 reps
Side Press 2-3 sets, 6-12 reps
Stability Ball Single Arm Press 2-3 sets, 6-12 reps
Turkish Get up 2 sets, 5 reps

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