Unilateral vs. Bilateral work?

Discussion in 'Fitness & Nutrition' started by Patrick Bateman, Apr 13, 2007.

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  1. Patrick Bateman

    Patrick Bateman Active Member

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    Anyone heard of this so called "BLD" theory? The bi-lateral deficit, where it states that a person is not getting top notch energy/strength when doing movements with both arms/legs as opposed to working each seperately? (uni-laterally)?

    I just read an article that was actually posted in another thread here on t-nation about filling out seperate muscle groups and part of them for those with longer limbs, here is the link to the article.

    http://www.t-nation.com/findArticle.do?article=07-bonus-006

    As soon as I read this I kept telling myself :wtf: ?

    You're going to tell me you can push more weight with legs for say LEG PRESS or Extension uni-laterally? No. I dont buy it. You are using more effort BALANCING your body for unilateraly exercises than the deficit of a bilateral movement. What are your guys thoughts?

    Other than an exercise like Lunges which is inherently a unilateral movement ofcourse.
     
  2. Drewski

    Drewski New Member

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    There are a number of exercises where I've found this to be true, but pretty much all of them have required that balance be taken out of the equation ie. by being seated (DB Curls) or standing on both legs (tri ext using high pulley cable)
     
  3. Genghis.Tron

    Genghis.Tron New Member

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    You're not going to lift more weight but there's going to be an increase activation of the muscles. Many EMG studies showed that unilateral work in fact does that.
     
  4. PurEvl

    PurEvl going out gassed and not half assed...

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    yep...try doing a one legged leg press...it feels like its going to tear in half LOL
     
  5. Genghis.Tron

    Genghis.Tron New Member

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    Split squat followed by lunges suck :wtc:
     
  6. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    i just started doing shrugs one armed and it made a world of a difference IMO.
    i use the smith machine and load weight and shrug one arm at a time...
    for some reason when i do it this way, i can contract my traps easier..
     
  7. VinSVT

    VinSVT New Member

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    :bowdown: to one legged leg press... love em.

    My left leg was always weaker on my squats.. could always feel my right leg taking over on squats. Started doing this.. and its basically forced my left leg to work on its own and grow.

    Nearly every machine in my gym are brand new nautilus machines that are uni-lateral. They are a huge change from normal machines.. I really enjoy using a couple of them.
     
  8. Mystery Guest

    Mystery Guest New Member

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    Interesting....
     
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