Even if it's the same old push-ups, pull-ups and squats, you'll give it your best shot if you can grow your girth by 1cm. Whether it's girth, strength or detail, there can't always be a positive correlation, so what do you do when you hit a bottleneck?

Worried that you're not muscular enough? Are barbells just your best training weapon in the gym? Is the training benefit never improving? Unilateral training may be just what you need to take strength, balance and symmetry to the next level.

If you want to keep training on the go and train only on one side, which is known as unilateral training, the impact of such training may be what you are looking for.

Most guys probably only remember the one-arm dumbbell row and the alternating dip head curl, and often forget that you can also work the chest, legs and back, using these moves to highlight one or the weaker side of the body. Unilateral training has its main benefits and is the reason why this training technique should be incorporated into a training programme.

1. Strengthen the weaker side

I believe that most of you will always have one side of your body that is weaker or far weaker than the other. Generally speaking, when training with a barbell, the stronger side will compensate for the lack of strength on the weaker side. For example, in the bench press, the barbell will transfer away some weight during the transfer. This can be avoided with dumbbells, but lifting both arms together at the same time will still have a synergistic effect, i.e. the weaker side will be lent by the stronger side.

When pushing up the dumbbells with only one arm for the same movement, one will notice a big difference in strength and stability between the right and left sides. Unilateral training forces both sides to perform the exact same amount of training alone without helping each other, giving both sides the same workout and thus giving you a more toned physique.

2. Increase the benefits of training

If you've hit a bottleneck and can't do more weight, it's time to try doing unilateral training. If unilateral training strengthens the weaker side, you will undoubtedly gain more strength in a normal, simultaneous bilateral push up movement.

Spending some time strengthening the weaker side can quickly and easily break the bottleneck. Over time, retraining both sides will allow you to push up heavier weights.

3. You don't need to curl your abs to stimulate them

What does core strength have to do with unilateral shoulder training? Pick up a dumbbell and do a standing shoulder press. While pushing with your right arm, touch your abs with your left hand. Try to feel the tightness of the abs.

When training only one side at a time, the core muscles must double the work to stabilise themselves so that you don't fall over. If you don't tighten your core during these movements, you will sway violently when you do them.

4. Increase body balance

Unilateral training is actually balance training. Not only does a movement like the unilateral hard pull accentuate the hamstrings, gluteus maximus and lower back, but in order to do this movement, you must balance on one leg throughout the movement.

Many guys don't set aside time in their training to specifically train balance and coordination, so unilateral training is a great way to put in unconscious training. Balance and coordination are the basis of all training programmes and are just as important in everyday life.

Together with the gradual decline in balance as we get older, balance can be improved here."

5. Improving concentration

Lifting unilaterally is something your body is not used to, so when doing lifts unilaterally, you must do them mentally one by one against the movements. During the workout, you will be more focused on the body's power generation, muscle form and even muscle contraction.

Training unilaterally will allow the movement to slow down and think about the movement. Again, it helps to focus more attention on the muscle group that is firing. By training unilaterally, the muscle movement can be felt better.

Training unilaterally allows training to have better gains, even if it is only an attempt. By completing it with the correct form, you are one step closer to being a master