I enjoy experimenting with training as it has been a passion of mine for over 35 years. I constantly look for ways to make exercise more interesting, fun, challenging and productive with the strongest emphasis on SAFETY, EFFICIENCY & EFFECTIVENESS! I tend to stay very vanilla and so most of what I do is built on the basics. In doing so, sometimes the basics can take on a slightly new twist that make the exercise less compressive to the joints but highly stimulating to the muscles and cardiorespiratory system.
For instance, higher repetition ranges (15-25 for upper body, 30-50 or even higher for the lower body) are not unusual for me to use or as a change of pace, I will implement the One Weight Workout at times. And then there are times where I will take it even a step further and do the following type training which can be referred to as uni-lateral training.
Uni-lateral training is using one limb working independent of the other. Some machines from Hammer Strength for instance provide uni-lateral movement arms. When it comes to barbells, dumbbells and the like, however, uni-lateral can take on a slightly different meaning to exercise. When using a barbell for isntance, there is a whole new dynamic that takes place which is entirely different than that of using a uni-lateral machine or even a dumbbell. Uni-lateral training with a barbell creates a greater need for control and focus as it takes the dynamic side (the one holding the barbell and doing the work) and creates an opposing force on the non-working side that also needs to engage statically. Here is a video example of a suit case deadlift in which the right side is holding the weight creating a tremendous need for the lifter to slowly descend and come back up – all the while his left side is stabilizing him.
This one-sided approach works great for other exercises like overhead press (barbell, dumbbell, etc), curls, lateral raise and other strength building exercises.