Are Unilateral Exercises Superior to Bilateral?

Which is better for muscle growth and strength gains: unilateral exercises, where you work one side at a time, allowing for more focus on that particular muscle, or bilateral exercises, which lets you use heavier weights? Today, we're breaking down a new meta-analysis looking into this, and give you our practical takeaways. We also answer a few listener questions, see the timestamps below. One final thing: We have a Reddit community now! Join us at r/strengthlog/. Timestamps: 03:45 - Unilateral vs bilateral exercises for strength and hypertrophy 20:40 - Listener question 1: Which unilateral exercises would you have as the foundation in a program during a period when bilateral exercises don't work for me because of a cranky back? 22:30 - Listener question 2: I mostly do kettlebell training at home. Do you think it's better to do the exercises with one or two kettlebells simultaneously? 27:00 - Listener question 3: Do you notice a big difference in making the podcast in English vs in Swedish? Is there a difference in the questions you get? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.