Do you know what happens to your body if you only train one side for 90 days?
That is the story of Tom Gray, one of the . The Gray Brothers is a in which Tom and James show their fitness journey. about workouts and occasionally do a few challenges to see the results.
But it’s not like he decided to train one side of his body just for the sake of experimentation. Tom Gray, a dedicated fitness enthusiast, found himself facing an unprecedented challenge after a shocking injury during his debut gymnastics competition at .
The distinct rip in his arm marked a ruptured distal bicep tendon, leading to a cascade of events that would redefine his approach to training. Undeterred by the setback, Tom made a bold decision—to train just one side of his body for 90 days.
See it all unfolding in the paragraphs below.
Contrary to expectations, this experiment yielded astonishing results. Despite initial concerns about creating an imbalanced physique, Tom discovered unexpected benefits. Delving into the scientific concept of cross-education, Tom found that training the non-injured side could cross-transfer benefits to the injured side. This revelation led to a profound mental and physical transformation, challenging conventional notions of training symmetry.
The journey unfolded with Tom undergoing surgery and facing the challenges of an immobilized arm. However, his commitment to fitness and a thirst for knowledge drove him to explore the potential advantages of focused, unilateral training. Embracing the limitations imposed by his injury, Tom engaged in rigorous leg and core workouts, maintaining a relentless dedication to his fitness goals.
As Tom navigated the complexities of recovery, the Osa brace provided a glimmer of freedom. Despite the physical constraints, he continued to push the boundaries of what seemed possible, training the uninjured side with a newfound focus on form and technique. This journey not only built a robust mind-to-muscle connection in his left side but also sparked subtle improvements in his physique.
The turning point came when Tom removed the cast after 45 days, revealing a shocking transformation. His left arm had shrunk from 16 inches to 12 inches, demonstrating the tangible impact of even a brief hiatus from training. Undeterred, Tom embarked on the final phase of his experiment, rebuilding lost muscle with remarkable efficiency.
The key to his success lay in the scientifically proven concept of cross-education, showcasing the interconnectedness of the human body’s muscular system. “Studies showed that training the non-injured side is scientifically prove to cross transfer over to the injured side. So training with one side, actually helped with my recovery,” Tom says.
Tom Gray’s 90-day experiment stands as a testament to the resilience of the human body and the potential benefits of strategic, unilateral training. This journey goes beyond physical appearance, highlighting the intricate relationship between training, recovery, and the pursuit of holistic well-being.
You can watch his transformation and his training, plus the results of training only one side for 90 days in the video below.
Strength training is the use of exercise to build muscle strength and endurance. It is a vital part of any fitness routine, as it has a wide range of benefits for both physical and mental health.
Here are 10 of the key benefits of strength training:
How to get started with strength training
If you are new to strength training, it is important to start slowly and gradually increase the intensity and duration of your workouts over time. It is also important to learn how to perform exercises correctly to avoid injury.
Here are a few tips for getting started with strength training:
Safety tips for strength training
Strength training is generally safe, but there are a few things you can do to minimize your risk of injury:
To conclude, Strength training is an essential part of any fitness routine. It has a wide range of benefits for both physical and mental health. If you are new to strength training, start slowly and gradually increase the intensity and duration of your workouts over time. Be sure to learn how to perform exercises correctly to avoid injury.