This increase in focus and intensity will help your muscle building efforts while boosting your strength.

Here are a number of exercises that are well suited to unilateral training that can help you build muscle mass -

Smith Marchine Squats

Leg Press

Leg Curls

Leg Extension

Calf Raises

Cable Crossovers

Pec Deck

Pullups or Pulldowns

Seated Cable Rows

All types of lateral raises for shoulders

Dumbbell Press

Seated overhead dumbbell extensions

Tricep Pressdown

Dumbbell Preacher Curl

Cable Curl

If you are looking for something different to help you break out of a rut and build muscle or you just want to increase intensity and productivity of your current workout, you should definitely give unilateral training a try. Give it a fair shake and you'll be pleasantly surprised by results.

Here's a kick ass routine guaranteed to add muscle to your arms. It's extremely short. Don't let that fool you. If you perform it with right level of intensity and your nutrition program is solid, your arms will grow.

Biceps

One repetition chin up Biceps Curl (dumbbells or barbell)

Perform these two exercises back to back as a superset with no rest between sets.

Triceps

One repitition dip Tricep extension (one dumbbell in both hands)

Perform these two exercises back to back as a superset with no rest between sets.

Seems easy, doesn't it? Here's key. For both one repetition chin up and one repetition dip, you take thirty to sixty seconds to raise yoursel up (the positive part of rep) and thirty seconds to lower yourself (the negative part of rep).

When you can take 60 seconds up and 60 seconds down, add weight. Do 6 - 8 regular reps on curls and extensions and train to failure.

Do this routine three times per week, for no longer than 2 weeks at a time. If you are currently using a routine that includes a lot of sets for your arms, you may want to drop direct arm training for a week before trying this routine, otherwise you'll quickly overtrain.

Keep your back and chest training to a minimun while performing this routine.