 First question is from coach Carruthers. Would it be beneficial to train purely unilateral for a phase or two to combat? imbalances and increase overall strength. Yes. Yeah, great approach. 100% I am right now in the middle of my longest cycle of doing that for my lower body. So I Love squatting love deadlifting. I've did them for years got pretty good at both of them Especially the deadlift and I started noticing that I just had an imbalance between the two sides and it became glaring when I would do weighted Bulgarian split stance squats squats or lunges and it was glaring in the sense that it just felt different like my left foot when that was Forward felt different than when my right foot was forward. So I said to myself I'm not gonna squat at all until I feel super strong with lunges and Bulgarian split stance squats and so I'm probably Three or four months into just doing that and I'll tell you what the the leg development is good But what's better is my stability. I feel so much more balanced and I know when I go back to squatting I'm gonna feel that much stronger because of it. Oh, absolutely. It's gonna make you stronger I know it's the same thing And it happens so gradually, you know, like my my hips started to just barely rotate like ever so, you know Little little by little it became an exaggerated thing to where then, you know In the middle of the night, like I would get pains and things shooting down my leg and you know to Now I've learned to address it a little bit earlier and start, you know Doing more unilateral training because it does it provides so much more stability around my hips So that way when I'm doing these bilateral movements Everything's like working together Simultaneously you are able to produce more force to believe it makes you stronger So I was making a case for this a couple of years ago on here when we were talking about Bulgarian split squats and what a game changer it was for me and my squat It was when I was going through the whole mobility stuff. I did the same thing as Sal was I kind of stopped squatting with both feet and started doing splits split squats And it was it was a game changer for me And I think this is true even if you don't have a discrepancy and imbalances, right? So if you even if you have You know good symmetry and you're not off I still think there's a lot of value in unilateral training period, right? So doing one leg one arm at a time So I think everybody should face at least at least annually if not, you know every every couple months Throw in some training training blocks that are primarily unilateral So I find value in that for anybody even if you're not and if for sure if you have imbalances going on I think there's a ton of value. Yeah, and you wouldn't you're I think people will fear that they're gonna lose muscle Lose strength not at all. No, and you know, there's just there's this phenomena that happens with resistance training that identified a long time ago and every once in a while take advantage of it and that's when you do a new exercise You're not nearly as strong as you are when you do exercises. You're very familiar to now Why is it a good thing because the potential for progress is massive like when I do You know when I doing squats with 315 and I feel comfortable doing that and I haven't done Lunges in forever and then I get underneath a 105 pound barbell and do lunges my legs are getting real fatigued because it's a new skill That means as I'm learning as my body's getting used to it My progress from and that lunch is gonna go from 105 to 225 in a relatively short period of time I'm not gonna get that with my squat because I've I'm kind of tapping the ceiling with my squat So to speak really seem closer to it. So that potential for growth is there and what ends up happening when you add 50-60 pounds to an exercise as you get better at it is you just your body responds you get exceptional Results now one of the best ways to apply this by the way And this is something that you know Adam communicated a long time ago I thought was brilliant is make sure you start with your weaker side and use that and let that dictate How much weight and reps you do throughout the workout? Because what you don't want to do is you don't want to start with your strong side and then maintain the discrepancy between the two So let's give you an example Let's say I'm doing let's say I'm doing a Bulgarian split stand squat And I notice my left leg is much weaker and I can hold 30 pound dumbbells and only do eight reps with my left leg But with my right leg I can do 12 reps. I'm only gonna do eight I'm gonna stick to what my weaker side can do and allow that to catch up I'm not gonna do eight on my left and 12 on my right and just keep have them both grow But continue to maintain the you know the discrepancy between the two allow the weaker side to to dictate The weight and the reps and then watch what happens and start with the weak side start with it in the beginning of your workout You know studies show that how you prioritize your exercises, you know The exercise you do first in your workout tend to get the most gains Start with the weak side and allow that to happen and watch what happens and now visually What does this look like visually you start to develop more balance in your body your pecs match better your lats start to look like they match better your shoulders your your legs then when you go back to your Your compound movements. We're using a barbell and two arms and two legs all of a sudden like when you jump back you just feel Solid yeah, you feel way more solid and way more stable and then that allows you because here's the thing you want to consider Oftentimes what's holding you back from progressing is the weakest link in whatever it is in your body Your body will not allow you to progress past the weakest point So if the discrepancy between for example, your right and left leg is big That may be what's keeping your squat at whatever weight well And I think too like that's the problem is is you're thinking about how much weight You're actually moving and and people get get fixated on that But they don't realize this you're getting novelty gains. You're getting these gains that are actually like Building more support so that way when you go back to these other lifts that you're doing It's gonna feel more secure more stable like you're gonna be able to allow your your buys You'll be allowed to to produce more force to get stronger So it's a lot of times the missing piece to to getting past your your plateau. Oh totally single leg deadlifts another Phenomenal exercise. It's an exercise that if you're stuck with your deadlifts I tell you what if your numbers on your deadlifts are stuck try doing single leg deadlifts for you know I don't know three four weeks go back to your traditional deadlifts. Yeah