Which is better for muscle growth and strength gains: unilateral exercises, where you work one side at a time, allowing for more focus on that particular muscle, or bilateral exercises, which lets you use heavier weights?
Today, we’re breaking down a new meta-analysis looking into this, and give you our practical takeaways.
We also answer a few listener questions, see the timestamps below.
One final thing: We have a Reddit community now! Join us at r/strengthlog/.
Timestamps:
- 03:45 – Unilateral vs bilateral exercises for strength and hypertrophy
- 20:40 – Listener question 1: Which unilateral exercises would you have as the foundation in a program during a period when bilateral exercises don’t work for me because of a cranky back?
- 22:30 – Listener question 2: I mostly do kettlebell training at home. Do you think it’s better to do the exercises with one or two kettlebells simultaneously?
- 27:00 – Listener question 3: Do you notice a big difference in making the podcast in English vs in Swedish? Is there a difference in the questions you get?
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This is episode 41 of the podcast. Check out the five previous episodes below:
- Episode 40: Common Beginner Questions About Strength Training
- Episode 39: Ten Things Every Beginner Should Know
- Episode 38: How to Set Goals (and Reach Them)
- Episode 37: How Do You Bench Press 200 kg? New Mailbag!
- Episode 36: The Overhead Press – Best Practices for Success
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You can also follow us on Instagram. You’ll find Daniel at @strengthdan, and Philip at @philipwildenstam.
To discuss the podcast with us, or to leave a question, join our Reddit community at r/strengthlog.
Further Reading
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