Unilateral Movements

Sale – HypertrophyCoach Joe Bennett Forums Training Unilateral Movements

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    Suggestions for strength differences on unilateral movements between one’s dominant side and non dominant side? Especially when logging and trying to progressively overload – what are the recommendations if
    (1) dominant side beats rep range, non dominant doesn’t – how would you progress in the next session – let one side move up in weight and other side stays on the previous weight?
    (2) when taking your set to failure if you’ve hit failure with your dominant side first at say 8 reps and then on your non dominant side you hit 8 but can get two to three more do you stop at 8 or keep going?

    Thanks

    #219781
    Joe
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    #220130

    Very helpful, both present unique approaches. I think your assessment is spot on, wrt the nerve issue. It only seems to happen on my non dominant with vertical pulling and usually after pulling I always feel a niggle around my left scapula – looks like it’ll be some tissue work. Another idea I was toying with is non superset pre exhaustion done bilaterally followed by compound unilateral pulls – my thought process being the dominant side will ensure that on the bilateral movement effective reps are matched and then subsequent to that unilateral work can me volume equated wither through rest pauses or as you suggest beginning with the non dominant side. Strangely over the last couple of weeks I’ve also found my ability to generate intensity (effort / RPE) is really diminishing after my top set – maybe it’s time for some auto regulation and a slight volume cut back to just 1 top set, not sure if you’ve ever experienced this yourself. There are phases in my training cycle where I’ll have done a top set and feel I can take a second heavier top set before a back off and it works but right now it appears that a single set to failure is what works best. So I’m adding a few extra movements here and there just to try and equate total volume without burning out (novel stimulus of exercises not done in this cycle) and when things work back up – as you’ve said in your push videos increase volume within the bare minimum movements that cover the contractile range of a muscle. If you have any thoughts or anything else to share I’m always open to suggestions. As always thank you coach – I can attest since I dropped my normal go to movements for the ones you recommend the DOMS is insane, I suppose it’s because I’m challenging the muscle through its actual function rather than via ineffective movements that challenge a whole bunch of stuff without specifically targeting what I’m trying to. Thanks again!

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