Fixing muscle imbalances?

Edit0202 · 2020-01-07T20:11:25+00:00

This is likely to get downvoted into oblivion, but remember that the validity of a claim isn’t measured by the Reddit vote count. You don’t have “muscle imbalances,” you have asymmetry. Everyone does to some degree, and it’s genetic. The muscle belly on one side is longer than that of its counterpart on the other, resulting in a volume difference. You may have body parts where the degree of asymmetry is more noticeable than average, but you shouldn’t attempt to “fix” it. You should try to maximize the size and strength of both sides, not make them equal. Use bilateral exercises (ones that train both sides at the same time) and you will get as close to symmetrical as you’re going to get.

2030isCloserThan2003 · 2020-01-07T19:22:53+00:00

First. Identify if this is due to strength imbalances or form. If you are dealing with an injury, then you need to recover first. If it’s due to bad form (record yourself or have someone watch you) then correct the form first. Go slowly & make sure to feel the exercise equally on both sides.

If it’s strength related, then start isolating each side separately, so instead of doing barbell rows, do dumbbell rows on each side. Instead of doing bicep curls with a bar, do them with dumbbells instead. This is one great use for dumbbells in addition to developing better stabilizer muscles.

Focus on your weaker side first by starting each set on that side & make sure that your stronger side does not do more reps than the weaker side, eventually the weaker will catch up. For example. If you can only do 10 curls using 30 lbs with your left arm, then stop at 10 with your right, even if your right can do 20.

Also, do less machine work if you can. Machines are completely stationary so it is incredibly easy to develop muscle imbalances bc your body will tend to favor a certain side in order to get up the weight without you noticing the imbalances. If you still want to use machines but you have obvious muscle imbalances, then try using one side per set. So instead of doing a leg press with 2 feet, do 1 at a time. Etc.

Lastly, in addition to dumbbells, if u want to use barbells, I recommend adding light resistance bands. Try out banded bench presses, rows, deadlifts. Just start off with super light weights. Resistance bands help with imbalances bc if one side is weaker then it becomes extremely obvious when doing the exercise. This way u can tell if your form needs to be improved in case of imbalances.

Hope this helps.

watergains · 2020-01-07T19:26:08+00:00

Unilateral isolation exercises. Perform one side at a time (start with weaker side first)

Examples: Shoulders - 1 arm standing DB press, one arm lateral and front raise Chest- 1 arm incline and flat dumbbell press, plate loaded machine press single arm. (Keep legs to side of the seat, facing the same direction as the arm pressing) Legs - single leg leg press, lunges with dumbbells Back- single arm cable pull downs, single arm dumbbell row Arms - cable curl and press down single arm, same with dumbbells

ArnoldT1000 · 2020-01-07T19:42:13+00:00

Unilateral dumbbell movements with perfect form

Brushyourteethm8 · 2020-01-07T19:48:37+00:00

You can get a professional analysis done by a decent physio - I'd start there

i-am-the-prize · 2020-01-07T20:21:37+00:00

read books by: Kelly Starrett and Gray Cook

Throwaway-242424 · 2020-01-07T23:49:41+00:00

What are your stats? You're almost certainly not advanced enough as a bodybuilder to get all autistic about symmetry.

sjswander94 · 2020-01-08T00:13:02+00:00

Make sure your form is money. After that what you can do is isolation work. So on lay raises do an extra set on the un even side or 1 less set on the dominant side. My buddy switched from barbell to dumbbells followed that advice and fixed his asymmetrical chest.

Akotad · 2020-01-08T18:24:53+00:00

You don’t have a muscular imbalance you likely just don’t have muscle...lift more and eat more, do a solid bulk, followed by a cut. Reassess your situation

KaRzual · 2020-01-07T18:56:37+00:00

First of all - what is the cause of these imbalances? What is the origin?

Title	Fixing muscle imbalances?
Author	NovaTempesta
Upvotes	7
Comments	16
Date	January 7, 2020 6:46 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/elfqel/fixing_muscle_imbalances/
Archive Link	https://theredarchive.com/r/askTRP/fixing-muscle-imbalances.306041 https://theredarchive.com/post/306041

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