Скачать или смотреть Low Rep Dumbbell Work is SUPER UNDERRATED (Golden Tidbit to Lift HEAVIER INSTANTLY!)

#bodybuilding #strengthtraining #powerlifting
In typical weight training methodology dumbbell work is seen as adjunct, secondary work that follows the primary work done on more stable, bilateral implements, such as barbells. The reps are kept relatively high (typically over 10) and the weights are generally kept moderate.

However, I believe that there are many potential benefits to be had here by lowering the reps and focusing on working up to heavier dumbbells (relative to the individual) than what is typically recommended and most people typically use. I believe these benefits are amplified when the dumbbell work is performed unilaterally (one limb at a time).

There is a phenomenon known as the "bilateral deficit." This concept refers to the fact that force production by 2 limbs working concurrently is often less than double the force that can be produced by each limb individually. Therefore, due to deficits in the neuromuscular system, the limbs are actually stronger when they work alone, rather than in conjunction with their partner.

We can take advantage of this concept by performing heavy unilateral dumbbell work. You can press dumbbells overhead, you can press them on a flat bench, you can press them on an incline bench, etc. etc. With this method you will be able to focus all of your efforts on each limb individually which will allow you to go heavier and produce a much higher quality repetition overall. Over time this is going to lead to greater strength gains, greater muscle gains, and probably healthier shoulders and a stronger core as well!

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TIMESTAMPS
0:00 Low Rep DB Work
1:09 Check out FlexPro Meals!
1:37 The rabbit holes that led me here
4:37 The Bilateral Deficit & my Golden Tidbit
9:44 Added bonuses of this method
13:16 Programming considerations
14:59 Check out my training programs!

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