Uploaded August 2026 | Updated September 2026, 2 weeks ago
One common argument is the bilateral force deficit - the idea that each limb can produce more force when working alone than when both limbs work together.
🤔 But does that translate into greater muscle growth?
A 2025 systematic review and meta-analysis found no significant difference in muscle hypertrophy between unilateral and bilateral resistance training. 💪
Strength was different. 🏋️ Because of specificity, bilateral training improved bilateral strength more, while unilateral training improved unilateral strength more.
✅ If your goal is hypertrophy, choose the variation you enjoy and can perform well.
🎯 If your goal is strength, choose the variation that matches the performance you want to improve.
Want to explore more research like this? Check out the Research Insights chapter in the Strength Training App.
One common argument is the bilateral force deficit - the idea that each limb can produce more force when working alone than when both limbs work together.
🤔 But does that translate into greater muscle growth?
A 2025 systematic review and meta-analysis found no significant difference in muscle hypertrophy between unilateral and bilateral resistance training. 💪
Strength was different. 🏋️ Because of specificity, bilateral training improved bilateral strength more, while unilateral training improved unilateral strength more.
✅ If your goal is hypertrophy, choose the variation you enjoy and can perform well.
🎯 If your goal is strength, choose the variation that matches the performance you want to improve.
Want to explore more research like this? Check out the Research Insights chapter in the Strength Training App.
