anyone have any input on muscle imbalance one side of my body has more muscle then the other side all the way from my leg to my rear delt I no my form Is probably a big factor but any input is appreciated thanks
Muscle imbalances
- Thread starter brett8431
- Start date
A muscle imbalance means that the strength or size of muscle on one side of the body is not symmetrical to the strength or size of muscle on the other side of the body.
Muscle imbalances can happen for all kinds of reasons.
Athletes who play baseball, or golf for example, may produce muscle imbalances because they use a dominant side to throw or swing. Gym veterans and newbies alike can also develop muscle imbalances by relying on their naturally dominant side to push through a PR, heavy lift or intense movement.
It is always best to find the root cause of a muscle imbalance and to make a precise effort to fix it. Muscle imbalance shouldn't be taken lightly--it could create bigger problems, from posture to spinal positioning, which can ultimately lead to issues walking, sitting and even lying down as time progresses.
Start to correct imbalances by adding more unilateral exercises to your workout. Unilateral exercises allow you to isolate one side of your body from the other.
Hammer Strength machines, resistance bands, dumbbells, and single side cables are all pieces of equipment that will help you focus your attention on your weaker side.
The reason we want to work unilateral exercises into the plan, and avoid movements that allow both sides to work at once, is simple: the strong side will automatically take over.
If you are doing bicep curls for example, and your left side is stronger than your right, then you will likely lift with greater assist from the left, instead of equally from both sides.
You will want to formulate your rep scheme according to the strength of your weak side. You do not want to work to that of your stronger side, as this will only exacerbate muscle imbalance.
Since you are going to adjust the amount of reps to suit your weak side, start with that side to get a feel for your rep count. If you can only do 10 reps on your left side, and 15 on your right, stop at 10. In theory, you want to under-train, or maintain the right side in hopes of allowing the left side to progress.
Many people choose to fix muscle imbalances on their own, but I also advise in some cases working with a rehab specialist, or hiring a trainer to ensure proper form. If poor form is partly to blame for imbalance, you may need the help of a professional to recognize this and to help you train the right way.
Flexibility can also cause muscle imbalances, so make sure you are taking yourself through a proper dynamic warm up sequence to prepare you for a full range of motion when you train. Don’t forget to stretch at the end of a workout, giving special attention to your weaker side.
Don't neglect a muscle imbalance. Instead work towards improving your weaker side, to avoid issues further down the line.
To recap, here are tips to guide you along the way:
Muscle imbalances can happen for all kinds of reasons.
Athletes who play baseball, or golf for example, may produce muscle imbalances because they use a dominant side to throw or swing. Gym veterans and newbies alike can also develop muscle imbalances by relying on their naturally dominant side to push through a PR, heavy lift or intense movement.
It is always best to find the root cause of a muscle imbalance and to make a precise effort to fix it. Muscle imbalance shouldn't be taken lightly--it could create bigger problems, from posture to spinal positioning, which can ultimately lead to issues walking, sitting and even lying down as time progresses.
Start to correct imbalances by adding more unilateral exercises to your workout. Unilateral exercises allow you to isolate one side of your body from the other.
Hammer Strength machines, resistance bands, dumbbells, and single side cables are all pieces of equipment that will help you focus your attention on your weaker side.
The reason we want to work unilateral exercises into the plan, and avoid movements that allow both sides to work at once, is simple: the strong side will automatically take over.
If you are doing bicep curls for example, and your left side is stronger than your right, then you will likely lift with greater assist from the left, instead of equally from both sides.
You will want to formulate your rep scheme according to the strength of your weak side. You do not want to work to that of your stronger side, as this will only exacerbate muscle imbalance.
Since you are going to adjust the amount of reps to suit your weak side, start with that side to get a feel for your rep count. If you can only do 10 reps on your left side, and 15 on your right, stop at 10. In theory, you want to under-train, or maintain the right side in hopes of allowing the left side to progress.
Many people choose to fix muscle imbalances on their own, but I also advise in some cases working with a rehab specialist, or hiring a trainer to ensure proper form. If poor form is partly to blame for imbalance, you may need the help of a professional to recognize this and to help you train the right way.
Flexibility can also cause muscle imbalances, so make sure you are taking yourself through a proper dynamic warm up sequence to prepare you for a full range of motion when you train. Don’t forget to stretch at the end of a workout, giving special attention to your weaker side.
Don't neglect a muscle imbalance. Instead work towards improving your weaker side, to avoid issues further down the line.
To recap, here are tips to guide you along the way:
- Perform unilateral exercises in place of bilateral exercises when rehabbing imbalances.
- Determine your set/rep range by working to the strength of your weak side.
- Concentrate on form-- hire experts, or video record yourself.
- Don’t forget to perform a dynamic warm up, and to stretch after a workout to promote flexibility
- Aug 21, 2018
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My wife takes my body measurements and my calves and quads can vary by half inch. I had a preexisting medical condition that at times made me walk with a cane when I was younger. Now just glad make it to the gym.
somethings that help me in the past,
unilateral exercise
having a trainer to indicate proper form.
physiotherapy as Sometimes you could have an underlying medical injury that cause you to favour one side. Ex rotator cuff injury, or hip misalignment. Again may result from poor lifting form
somethings that help me in the past,
unilateral exercise
having a trainer to indicate proper form.
physiotherapy as Sometimes you could have an underlying medical injury that cause you to favour one side. Ex rotator cuff injury, or hip misalignment. Again may result from poor lifting form