Lift MORE with one arm? (kinda)
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- Опубликовано: 17 мар 2024
- Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional.
#hybridcalisthenics #shorts #homeworkout
I talk about the bilateral deficit phenomenon in fitness here, but there's more information you can look up if you type it in Google! Upper body VS lower body, etc.
I find it fascinating, but it's not discussed that frequently. I kinda understand why.
It's basically "you can lift LESS with both limbs than you'd think... Sometimes. Not always. In fact, you might have the opposite."
Not very helpful right? Maybe.
(The opposite effect is sometimes called bilateral facilitation).
My theory is that some of the inconsistencies are due to skill differences. Kind of like how someone who practices barbell bench press will more likely be better at it than, say, dumbbell bench press (even when compared to a twin of the same strength level who practiced with dumbbells).
The two main theories are neural inhibitions or biomechanical differences. The neural drive has more support and probably plays a larger role.
Some people in the comments may have things to add! There may be updated research or other theories I'm not aware of. I just wanted to touch on the topic briefly.
MY TAKEAWAY: Practice with both unilateral and bilateral movements... At least some of the time.
Have a wonderful day!
GOD LOVES YOU and WANTS YOU TO REPENT OF ALL YOUR SINS AND BE BAPTISED AND REMEMBER THE COMMANDMENTS AND SABBATH DAY HOLY:)♡♡ AND REMEMBER THE SABBATH DAY IS SATURDAY AND NOT SUNDAY
@@nick2658GOD SPEAKS TO ME WHEN I SLEEP HE WARNS ME ABOUT YOUR FALSE PROPHETS WHO COME FOR ME IN THE NIGHT YOU WON'T EVER FOOL ME AGAIN
@@nick2658 Bro what?
Then I can get more volume training the arms separately, right?
For me in general I get a better stimulus with unilateral upper body exercises (not always, but for most muscles and exercises) and bilateral lower body exercises. Now this would suggest it's not the nervous system but I think it's mostly stability(you can usually be stable enough for unilateral exercises with upper body stuff, not so much lower body, also for lower body the second limb often gets in the way) and also that while many upper body muscles can only be taken through a full Range of motion (Of the muscle) with unilateral exercises while except for hip abductors that's not really a thing on the lower body
Bro you’re making me nervous throwing dumbbells while wearing flip flops. 😳 Thanks for the good info tho
I physically jumped when he did that.
And as someone who never been to gyms I never noticed xd
My ass went inside itself when I saw it
Haha sorry about that! I actually tried a few different takes where I threw at different angles or further away to avoid scaring people. This one ended up being the best take. Didn't mean to make you worry - I tried to be careful!
(dropping them on sneakers wouldn't have been fun either)
I know. 25 pound weight fell on my foot months ago, pain finally gone away
You ever see the stay flexy guy? Y'all should collaborate. You both seem like good dudes
Yeah we've talked! Open to a collab at some point. We live in different states.
@@HybridCalisthenics cool!
@@HybridCalisthenicswould the video end with “have a beautiful day” or “stay flexy” 🤔🤔
@@danel9670stay beautiful and have a flex day
@@danel9670 Have a flexy stay.
Free fitness app "Hybrid Calisthenics" on iOS and Android - and now there's an ad free version if you want to support the development!
As usual, there's still a free web version linked on my profile AND free help from certified personal trainers (who are also my friends) if you need it.
And a book version linked on this video if you want it. Have a wonderful day!
I can barbell benchpress a lot more than the total of my dumbell bench press. Makes sense to me since I have to use less accessory stabilizer muscles with a bar. That said, I suggest people train both because those little stabilizer muscles are important too!
I neglected dumbell bench press for the longest time but I was doing 90kg barbell so I thought I could do 25kg + dumbell and couldn't even get into position
That makes sense! I think this might refer more specifically to your two arm barbell bench press potentially being lower than the sum of your one arm dumbbell bench presses.
However, with something like the bench, I'm not even sure how that'd work. It's quite possible two arm barbell presses would still be higher.
Agreed about the stabilizers!
@@gammatt2513 I do 24kg dumbbell press but only do 60kg bench... I weigh 60kg though myself. I find it impossible to gain weight
@@gammatt2513 I'm weird, I can routinely do 4x10 26kg dumbells press, but I cannot for my life barbell press more than 60kg...
@@HybridCalisthenicsWell with one arm you'd still have less stabilizer muscles engaged. I'd guess there's probably also a benefit from being able to bias them to one side of your body. I would think it's pretty probable that it's a neurological limitation.
Who else had the fear of them dropping on his toes?😅
just a little lol
I was anticipating these comments and was trying to push them further away, but it looks very close on camera. Sorry about that 😅
He's like the cool version of the flexy guy
I've never seen a bad video by this guy, absolutely love whenever he shows up in my feed
The way he ran away at the end 😂
Protect this beautiful man at all cost
All I know is that I can chest press 45kg dumbbells but can only press 80kg with a bar.
wait, you can chest press 45 kg dumbells in each hand and ONLY 80 kg total in the bar?
cause I can bench 80 kg total and I dont ever really dumbell chest press but, considering I can sholder press 30 kg dumbells I could do a bit more with the chest press, but not even 40 kg 💀
I've noticed there's a psychological component to this. Sometimes you sort of have to train your brain to be OK with a certain amount of weight when using your muscles differently than you're used to.
Sometimes it also seems to have to do with the slight difference in leverage you get when using one limb vs two limbs.
Hey man, today I completed high school and your videos really helped me get through it with a healthy body and mindset so Thank you for doing what your are doing ❤❤
Congratulations!
Ggq
@@Ikwigsjoyful thanks!!
Congratulations!!! And thank you for the kind words. I'm really glad the content could help. Keep up the awesome work and progress!
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When you look at it from an inertia standpoint there is some amount of energy to just “move the thing” and then the rest of the energy is how fast you move it.
That’s why one horse can pull 1000 lbs because it’s overcoming friction and then whatever force is leftover to accelerate. But two horses can pull 4000 lbs. Adding the second one lets all the new force go to acceleration.
That’s not how physics works. Friction scales linearly with weight. A 4000 pound object is exactly 4x harder to push than a 1000 pound object.
I love your videos, so informative but also entertaining. have a beautiful day ❤
Your videos are very very informative, inspiring, uplifting. You have a very kind and innately encouraging nature. Keep up the wonderful work!
Do not EVER drop those weights on the ground that close to your feet again because I about had a stroke in sympathy for your toes! 😭
Omg I thought you threw those on your feet and I jumped so bad!!!! 😂
Sorry! Didn't mean to make you worry
I love your positivity, energy and seemingly innocence bud... but we ALL know why men have one stronger arm than the other.
so would working on neuron muscular activation be more important than purely muscle strength?
I always thought it was more than double what you lift because the muscles are stronger when working together
thought and experience the same. i can curl 40-45 kg with two arms but with one 18kg is max
@@ThePogo09 i can do concentration curls with 20kg but only 35kg with two arms. gonna try 40kg today, let's see how it works out
Somehow, horses follow this rule of 2 horses together being able to lift more than double the capacity of 1 horse
That’s my experience as well. Been lifting for 35 years
@@jougetsuHow'd it go?
I’d assume the added stability of using both arms allows you to output more force more efficiently
Really intriguing man , never really thought about that
These videos are so helpful and informative. I hope to use a lot more of your suggested exercises in my workouts. Have a beautiful day!
Training muscles unilaterally also helps prevent imbalances. I've found that for a few exercises, especially the isolated ones, my dominant side usually takes over, which is why I do them almost exclusively unilaterally.
I flinched so hard when you threw the dumbbells down with the camera angle like that. My panicky brain would have convinced me that my feet hurt even if I had cleared them.
Good strategy for engagement though. Interesting advice too, never thought about it like that before. Thanks! (Have a good day too!) :D
Nice video as always!
Thanks for sharing them!
I bench way more than I press with each arm, same with curling. I think it’s probably the stability feature that throws me. Either that or I’m just special 🥴
All I need to work on is my pecs and my lower arms or smthn and I won’t look overly skinny. With that stuff out of the way I’ll be alright skinny. For me, at least. I had a 4 year phase where I did nothing but sit and play games. I only walked and got up to get food, water, and go to the bathroom. So that messed up my body rlly bad. Now I’ve got a few things left and I’m pretty good :D
im not the exercise type but i live in a walkable city so i move around a lot to stay active
this guy fills me with SO much positive energy, i love him
i flinched watching those dumbbells drop
You are the only fitness influencer I like. You always do an amazing job explaining different ways of exercising.
Sometimes its the other way around when there tasks where stability play a huge role
Hey! I noticed this, but in inverse! Back in high school (2006-2010) I took weight lifting, but because of the equipment limitations I often did only the bilateral things (benching with a bar, shoulder press with a machine).
I was able to bench quite a bit, so when I got older and started working out with dumbbells I thought "ah, I can bench 120 ezpz, so I'll start with 60 lbs!" I found that I really struggled on my non-dominant arm, but had no problem with my dominant arm. Now-a-days, it seems like common knowledge to me, but it is always someone's first workout, and you don't know who needs to hear it! Thank you Hampton! You have a wonderful day too!
Heeey, just wanted to tell you that you are the only person that could get me to exercise. I am in very bad shape and everytime I tried going to the gym I got heavily intimidated by every person there and I felt like i don't belong. I also had troubles with staying motivated and felt like even the easiest exercises that were proposed to me were too difficult, it would take 1+ week to not be in pain anymore after a workout. So I almost gave up, but the way you make everything accessible and encourage even people like me to do things, even if in the beginning we are 💩 really made me feel optimistic and motivated. I am still at the beginning of the journey, but thank you! Your videos help me a lot, especially psychologically ❤
I love doing stuff with weights in one hand to train balance and core stability
I been following you since your ifunny days, it’s always kinda jarring to have you pop up on my feed on RUclips now
Really like your segments
This is top notch information and just what I needed to hear. ❤ Thank you for sharing this🎉
I have a condition from birth in my right hand (erb's palsy) which has made day to day things way to hard to do with my right hand. The muscles are weaker too, meaning I cannot lift up even half the weight as compared to the left hand, doing pull-ups is a nightmare since it always feels like I am doing one arm pull up.
Started working out lately and I hope to fix it soon, advices are most welcome.
No expert here, but I did have to deal with a difference in shoulder strength (i destroyed my left shoulder ego lifting when I was 15/16). Are you able to do bilateral exercises safely? I strengthened injured shoulder up with bilateral exercises that acted as maintenance work for my other shoulder. Eventually, I was able to start making progress on both sides with bilateral exercises as my weaker side caught up. I also had to strengthen the stabalizing muscles in the injured shoulder at the start. Otherwise, it was just pain trying to facepull or overhead press.
@@DizzyDisco93 I am able to do bilateral exercises but since I just started working out recently, I am trying to increase the load slowly rather than speeding up the process. I have tried some machines and the problem isn't that I can't lift the weight, It's the fact that the posture of my right hand does not match with the rest of the body at all. Thus, I get the remarks that the bar I am holding is tilted to one side way more than normal or that the arms are not moving in sync.
If the main issue is being able to consistently grip the weight with your hand, you can try using cuffs (for cable work) and straps (for deadlifts, bent over rows, etc).
Those are good at taking grip limits out of the equation.
@@JordaanM Yeah that is a hurdle too. Thanks for the advice... Will definitely incorporate this.
Hey! I'm not very familiar with this condition, but as long as you're medically cleared for exercise, imbalances tend to reduce when we consciously try to reduce them in exercise. It sounds like you're trying to do that!
You can do a lot from unilateral exercises too. Especially if it's easier for you. Some people only use dumbbells and kettlebells, for example. Just start with a weight you can do and work your way up. If you want to specialize on reducing imbalance, you can train your weaker side a bit more and go a bit easier on your stronger side for now.
I can lift 179 with both arms and 50 each. i don't understand it either but the fact i lift with my knees when doing both arms is likely the cause but lifting anything that heavy is usually also awkward.
What does it mean when I can lift more with both arms…? Cause as far as I am concerned 20+20≠55
Most likely different technique specially if both arms curl is with a barbell compared to single arm curls with dumbbell. I personally have found that using both arms barbell for curling engaging more chest and core than single arm dumbbell curls. That applies to pull ups too. You do not need to pull up ur bodyweight plus 100% additional weight to do one arm pull up. 75%-90% is enough and that’s because one arm pull up engages muscles that are not engaged in 2 armed pull ups simply because of the technique of the movement. This applies to everything like one arm handstand, one arm front lever, and so on
this guy has to be the most helpful and clear fitness, Influencer , thats also why i just subscribed🤯
Runs away while yelling have a beautiful day 😂 love you bro
Your knowledge is amazing
Haven't seen your vids in a while and *my god* have I missed that "Have a beautiful day!"
The second is definitely the most influential
Bilateral facilitation (Being stronger with 2 arms) is common in highly trained athletes, a bilateral deficit (being relatively stronger with 1 arm) is common in untrained athletes
God. You’re so cool dude. I have so much respect for you.
The only fitness influencer I like
I like you running away as the exit of the video 😂
I love the way you talk brother ❤
The grip do make a difference, also if you can curl 5kg each arm bht took a 10 kg bar it will probably feels different because the weight is not 100% accurate
I feel like watching you smoothly control your body movements makes my nerves smarter. I'm saying it activates my mirror neurons, and I get the impression it has some positive impact on my neurological functioning/muscle control. 🤔
I prolly don't even need to work out, now...
Hampton keeping the knowledge up for a decade now!
Using both allows more muscles to be used in the action, Like more Lat and chest engagement allowing for more contraction on the primary muscle groups due to the lesser direct load... Well thats just my guess lol
My dad is filled with hope after watching this guy
I think its both your bulb analogy and just us using a bit more of our other muscles like the core to help us lift
I always assumed its because you naturally favor a side of your body, meaning when you use both sides for the same task you favor one, its why i prefer cables or dumbells for push over a bar
I've thought this for years! Could never explain it as well as you did
Think your analogy is fairly spot on for simplifying it.
My heart stopped when you dropped those dumbbells this👌🏻 close to your feet 🫣
This guy is the definition of having no enemies
you explained this so well this is what happens to me when doing curls with two dumbbells than the same time as opposed to one dumbbell at once, can only crank 8 reps with both arms at the same time as opposed to easily doing 12 just with one arm
Ill be honest, my butt hole puckered when he dropped those weights while wearing sandles.
all love my man but looking at you is making me so confused its like looking at a chimera 😂❤
thats why brain exercises like alternate arm rotation exist. its to seperate ppl who can and cant independently use both parts of their body and sync together when needed.
If Elden ring has taught me anything. When using both you arms to lift something, your strength is multiplied by 1.5
Better and better production!
Neural drive, what your focusing on when your pulling. If the neural impaludé is going down both arms than you lose strength, but if it’s a primary directive linked further up the chain eg just squeeze, you tend to not lose strength. It also helps when you neural pathway is more established so you can send energy down them easier with less effort
This is literally why cardio is so key along side weight training. Building strength wont matter if you don't have your cardio feeding it
I know you remember how adored you were.. The funny yellow app will never forget you :)
Dude I will abide by your exercise wisdom!
The criminal run at the end😂😂😅😅
The way he runs away at the end!
Thank you, have a beautiful day too
I'm guessing it's mechanical . To lift with both hands, the muscles pull the bones at different angles angles and distances, which also changes between exercises . What you need to do is calculate the biomechanics to know the force pulled by each muscle . Multipoint muscles also need you to track what parts are used .
Bro I scrolled onto this and I see you dropping weights right in front of your toes, never been so scared for someone in my life.
You have to not forget that in dumbbell curl much more muscles are participating in the action itself therefore using both hands doesn't mean you have enough of other muscles to help it
I loved the computer sound edit XD
Try doing barbell curl with 1 arm vs 2, there's a good chance you can do more weight with both arms together than 1 at a time.
When you remove stability from the equation you'll see that you still get something like 1+1=2.5/3 out of your strength.
This also applies to a lot of machine closed chain exercises. You'll move more weight using bilateral movement vs unilateral movement.
Pretty interesting, but you definitely still want to use unilateral movements, there's a very high chance you are weaker on your non dominant side.
Thats very interesting and a great analogy with the light bulbs. All I know is that I'm weak even with two arms
I like the Lightbulb theory. But more accurately I think there are ALOT more muscles involved in lifting a singular dumbbell. Most of which are also used on the other arm, like the core and the legs, so if they have to lift an entire other dumbbell on the other hand, your muscles and yes maybe your nervous system will get a little system overload. And if you can lift more,with a barbel, then your balance needs work.
this is why i usually do one side at a time if i can isolate them
I notice this the most on leg extensions. I hit failure doing both legs at once, but if i continue with one leg at a time I can easily do a few more reps. The Quads are the biggest muscle group, so it's hard for the nervous system to fully activate them
His energy makes me happy
You should have put the bulbs in series, bro. Either way, good video 😊
It also depends on where the force is generated, which depends on the exercise. Easy example is you can EASILY deadlift more than half your max with one hand because your hands are only a small part of the limit.
It's really hard to engage your full back strength on a one handed pull up or conversely your full chest in a one handed push up.
I would argue you'd get a more accurate comparison in the bicep curl scenario by doing Preacher Curls for the unilateral.
Not saying CNS doesn't play a role, it obviously does, but there's a lot of factors to it, including form compensation and one's own perceived strain
This man energy is amazing 🙂↔️
A one arm pullup is definitely a very different movement to a two arm pullup though, just because of the angles and leverage involved. With curls it's more the same.
Great analogy
This guy is so smart and strong
Its also a lack of stability in one arm vs the combined stability
Bro this guys videos are so wholesome ❤
That is how my friends run away when I inquire about the money they owe me.
I almost had an anxiety attack in the first few seconds. I thought the dumbbells fell on his feet.
That dumbell throw made my toes nervous…
It does make sense that bilateral movements can support more weight simply because the amount of your body being used. Every joint and muscle in your body that can be used to lift something is nearly almost greater than just your arms even doing dumbbell curls. Your activating muscles in your wrist forarm and shoulder as you would expect from an arm work out but your also using muscles in your legs to keep from falling over. Okay how about while laying down your still working muscles in your sides. Muscles are interesting that the arm muscle group and really all muscle groups on some level depend on other muscle groups to be at their full potential. So adding an arm to lift something is adding a lot more than an arm is the point put succinctly.
P.S. I hope you all have a fantastic day and stay safe.
Bro its so nice to see you off of ifunny
I feel like the best example of this is that most people can’t do one handed pushups or pull ups but can do plenty with both arms