Subject: RE: one legged squats Unilateral training increases muscle blood flow better than bilateral training does. This is important if you use amino acid feeding methods discovered by sports nutritionists. Taking an amino acid supplement after exercise speeds muscle growth. Scientists discovered that the method works better if you take the supplement before exercise because increased blood flow during the workout helps the amino acids reach the muscles better. Muscle blood flow can be at least 50 to 100% greater during unilateral training compared to bilateral training. The greater the blood flow, the more aminos delivered to the working muscle and the greater the degree of protein synthesis.
Unilateral training improves muscle symmetry. Use this technique to correct strength or mass differences between limbs. If you have an injury, unilateral training helps to bring the injured side back to speed so you can train to your potential.
Unilateral training creates more muscle involvement because of bilateral deficit. This means that the total weight you can lift with each limb working independently exceeds than two limbs working together. The leg press is an example of bilateral deficit. Adding up the weight you can lift with each leg will often be greater than the total weight you can lift with both legs. Because the weight you lift with both legs is less than each leg lifting independently, you have a strength deficit. You have also overloaded your muscles more than you could have using both legs at the same time. You can correct bilateral deficit by practicing unilateral training.
Unilateral training increases the strength of the inactive side. This is a little known fact of neurophysiology. If you do knee extensions with your right leg, your left leg gets a small training effect—without doing anything. Granted, the gains are minimal but they exist.
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