The Legendary Unilateral Training

Three weeks ago, I made a decision that would completely change my approach to training. For years, I had been training with heavy weights, high intensity, and short sets. It had always worked well for me, but something wasn't clicking. My strength progress seemed to have plateaued. My body was asking for a change.

I began researching Frank Zane, the legendary bodybuilder from the seventies who shocked the world by defeating Arnold Schwarzenegger in a professional competition. Zane wasn't just an impressive physique; he had a very different approach from others. His lifestyle and training were a mixture of science and art, applying principles of chemistry, mathematics, and nutrition to his routines. This inspired me to radically change my training.

Zane, known as "the chemist," hadn't just been one of the few people to defeat Arnold; he had transformed his own body through a meticulous and calculated approach. Arnold, for his part, had always believed that his physique that had made him champion in Europe would be unbeatable. But the defeat was so painful that, according to him, he cried all night. This event changed his life, and he soon became friends with Zane, learning from his more balanced and refined approach.

That's when I discovered the concept of unilateral training. Instead of working both sides of the body simultaneously with a barbell, Zane preferred to train one side at a time. This approach has a profound impact on symmetry and strength. And I realized that my bilateral routines, like bench press or squats, weren't the most efficient.

In bilateral exercises, both arms or legs tend to balance each other, but the stronger muscle ends up "helping" the weaker one. This prevents the body from developing evenly, which affects overall progression. This discovery made me think: what if unilateral training was the key to unlocking new strength goals?

The theory behind unilateral exercises is simple but powerful: each side of your body works independently, meaning it strengthens equally. I started applying this approach to my routine, replacing bilateral exercises with unilateral movements using dumbbells. While the weight lifted is less, the technique and form are much stricter. This allows each muscle to focus exclusively on its own work, without help from the other.

What initially seemed like a challenge soon became a revelation. I was noting progress, week after week, even when many told me it would take twice as long to achieve the same results. And the truth is, it wasn't just the intensity of the workouts that made the difference, but the attention to detail, strict form, and focus on movement quality.

The changes were gradual, but each week I saw improvements. My body began moving more efficiently, and strength began to increase steadily. The muscles, now working separately, balanced out, which allowed me to load more weight in my bilateral exercises. The difference was notable, both in strength and aesthetics.

Unilateral training isn't just safer; it allowed me to focus more on form and avoid the temptation to cheat or use momentum. The feeling of doing a controlled, slow, and precise movement is deeply satisfying. As I mentioned, I'm now lifting more weight, more safely, and my muscles are more balanced than ever. Additionally, this variation in routine has kept my motivation high. The body is incredibly adaptable and quickly gets used to the same stimuli. Changing approach is sometimes all that's needed to unlock new gains.

For example, in my leg workouts, I now include Bulgarian split squats, single-leg deadlifts, and unilateral extensions. And while I still do traditional squats, unilateral exercises have allowed me to strengthen my muscles in a way I hadn't achieved before. The same happened with my back: I started doing more single-arm rows, and the difference was amazing. Each muscle works individually, resulting in deeper strengthening.

The best part is that this approach doesn't mean abandoning classic exercises. Although unilateral training has revolutionized my way of training, I still practice movements like deadlifts, military press, and bench press. These remain fundamental for maintaining a solid foundation. However, unilateral exercises complement them perfectly, making my training more effective and balanced.

Over time, these changes have become an integral part of my routine. At first, I worried that progress wouldn't be as fast, but now I see clear results: not just in terms of strength, but also in how my body looks and feels. If I've learned anything in these years, it's that consistency and intensity are key. It's not just about lifting more weight, but training smarter.

This change in my routine has taught me something fundamental: training doesn't have to be monotonous. Changing, surprising the body, and challenging it in new ways are key to continuing to progress. Additionally, by doing it unilaterally, I've learned to better listen to and understand my body.

As someone who's no longer 25, I know the key isn't in lifting as heavy as possible, but in training smarter in a way that allows me to take care of my body long-term. The idea is to be stronger, more resistant, more resilient. It's not about having more volume or feeding the ego, but about preserving our health and, most importantly, living more years with a body that functions in the best possible way.

So, if you're looking for a change in your routine, I invite you to try unilateral training. It won't just change your strength; it will also renew your motivation and make you see training from a completely new perspective.

This approach has given me results, and if you apply it correctly, it will do the same for you. If you've already reached a point where progress has stalled, unilateral training might be just what you need to keep moving forward.