Unilateral vs Bilateral Training for Muscle Growth

Alpha Progression App: https://alphaprogression.com/HouseofH... Timestamps: 0:00 Intro 0:19 Part I: Unilateral vs Bilateral 5:14 Part II: How Many Reps? 10:05 Part III: Squats vs Leg Extensions 14:43 Summary Points References: 3 New Studies Kassinao et al. - https://pubmed.ncbi.nlm.nih.gov/41359... Lees et al. - https://physoc.onlinelibrary.wiley.co... Kassiano et al. - https://pubmed.ncbi.nlm.nih.gov/41379... Other References: 3 other papers comparing bilateral and unilateral training for measures of growth: Button et al. - https://pubmed.ncbi.nlm.nih.gov/26348... Janzen et al. - https://pubmed.ncbi.nlm.nih.gov/16568... Hakkinen et al. - https://pubmed.ncbi.nlm.nih.gov/8876751/ Squats vs hip thrusts: Plotkin et al. - https://pubmed.ncbi.nlm.nih.gov/37461... Meta-analyses on high vs low loads for hypertrophy: Lopez et al. - https://pubmed.ncbi.nlm.nih.gov/33433... Grgic - https://pubmed.ncbi.nlm.nih.gov/33312... Leg press vs leg extensions: Burke et al. - https://link.springer.com/article/10.... Music: 1) Birocratic, Dotlights - Looming (Provided by Chillhop Music: https://chillhop.ffm.to/creatorcred) 2) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) -    • [FREE FOR PROFIT] 💫 Playboi Carti x Pierre...   3) Home - Before the Night https://open.spotify.com/artist/2exeb... 4) Sir x Isaiah Rashad Type Beat "Aesthetic" Prod. Scarim -    • (Free For Profit) Sir x Isaiah Rashad Type...   5) Summrs x Autumn x Twinuzis Type Beat "TrenTwins" (Prod. Fedia) -    • [FREE FOR PROFIT] 💐 Angelic Pluggnb x Summ...   6) Misha, Makzo - Odyssey https://chillhop.ffm.to/creatorcred