Taking sides: train unilaterally to topple strength plateaus while you torch your midsection

Muscle & Fitness, July, 2009 by Mark Thorpe

Phase 1

Exercise                                  Sets  Reps        Timing

One-Leg Squat                              3    6 (1)  start of workout
Exercise-Ball Hamstring Curl, 2 In 1 Out   3    4 (1)  start of workout

(1) each side

Phase 2

Exercise                                  Sets  Reps        Timing

Walking Lunge                              3    8 (1)  end of workout
One-Leg Eccentric Leg Press                3    8 (1)  end of workout
One-Arm, Two-Leg Rotational Row (2)        3    8 (1)  start of workout

(1) each side
(2) advanced move

BICEPS & TRICEPS

ONE-ARM "DOWN THE RACK" CURL

Using a mirror or partner, do perfect palms-forward curls until your form is compromised, then pick up the next lightest dumbbell (2.5-pound increments work best) and repeat. No hip swing or elbow shortage, just great technique until the muscle is exhausted. Do this six times to failure with each level of resistance, then switch sides.

NORTON SAYS:

* "Finish up arm day with this killer. Choose six dumbbells in descending order, 2.5-pound increments, and move from one to the next without rest. A partner who calls you out when your form breaks down is helpful, as is a truthful eye in the mirror."

PUSH-UP WITH ROTATION

Get into the bottom position of a push-up, chest touching the floor. Explode up into a side plank, rotating your hips so they're perpendicular to the floor and both arms are straight, one in the air and the other bearing all your weight, feet stacked. Return to the start and repeat on the opposite side. For those who become advanced quickly, do 10 reps per side before switching.

NORTON SAYS:

* "A good way to awaken the entire upper body and shoulder complex is with this twist on the push-up. It can also be the final blow to fatigued triceps, chest and torso muscles, as they must all work together to produce great form. Add two reps (one per side) each week."

ONE-ARM DOUBLE-ROPE PRESSDOWN

(not shown)

Stand erect in front of a high-pulley cable and grasp both parts of the rope attachment with one hand using a neutral grip. With your knees bent slightly, lean forward a bit at the waist and pin your elbow at your side. Flex your triceps and press the rope toward the floor until your arm is fully extended. Squeeze and hold for a brief count before returning to the start. Repeat for reps, then switch sides.

Norton Says: "Add this at the end of your workout to fatigue your triceps and grip strength completely. Hold the ropes at the midpoint."

ALTERNATE INCLINE DUMBBELL CURL

(not shown)

Adjust an incline bench to 45-60 degrees and sit back squarely against the bench, feet flat on the floor, dumbbells in hand. Your arms should hang straight down by your sides, palms forward. Keeping your shoulders back and upper arms perpendicular to the floor, curl one weight at a time toward your shoulder. Squeeze your biceps hard at the top before slowly returning to the start.

Norton Says: "This exercise is particularly effective at minimizing hip and back recruitment to maximize biceps stress--one of the few stresses we all look forward to."