If your trying to build a symmetrical physique sometimes after a few months of training you might not realise it at first, but when you look in the mirror your stronger side seems to be bigger than the other. Or perhaps when bench pressing you notice that one side pushes the weight up before the other. If your goal is to build a balanced and proportional physique then these differences in muscle size/function can slow down or even reverse your progress in some extreme cases and create some serious injuries. Luckily for you it’s still not too late to fix these imbalances so if you implement these 3 techniques straight away into your training then it is guaranteed that you’ll have no more strength/size imbalances.
Increase The Volume For Size Imbalances
For your smaller side you should increase the total volume it does, but obviously not so much to where you over-train and cannot recover properly since that won’t benefit your either. When you do this it is better to add more volume by incorporating more sets rather than doing more reps or else you won’t be able to maintain lifting heavier weight loads. Adding more volume to your smaller side will allow it to grow and catch up to your stronger side.
Doing more volume can be quite tough if your not used to it, so if you need a boost of energy and endurance for your training then taking a pre-workout can help you maintain your strength, speed and the power needed to push yourself through the toughest of workouts: Click Here For One Of The Most Effective Pre-Workouts Out Now
Start Using More Dumbbells/Single-Sided Exercises
The most important technique to implement out of anything else listed would be this one because your muscle imbalances most likely stemmed from neglecting to do dumbbell/single arm work and doing too many bilateral movements (where both limbs are working in unison to move a specific load).
To fix this the first thing that you can do is add more dumbbells and single sided exercises to your routine. So for every bilateral movement in your routine there should be 2 isolateral (when you have one hand on each dumbbell and you move each at a different time) or unilateral (when you move each dumbbell at the same time) movements, doing this will help you isolate one side of your body and control the total training stimulus enabling the weaker side to catch up in size/strength of the stronger side.
For Strength Imbalances Use Heavier Weight
When dealing with strength imbalances the best way to fix it is by lifting the same amount of weight on your stronger side and progressively allowing your weaker side to catch up. Using only single arm and dumbbell exercises are key for this because doing bilateral movements before will pre exhaust the weaker side. Make sure that you don’t increase the weight of your stronger side until the weaker side catches up and don’t use lighter weight for your stronger side unless you want to lose strength.
To conclude following and implementing these 3 techniques will definitely fix your strength or size imbalance, but before you start… if your issue is a size imbalance then you should double-check by asking someone else for their opinion since what you see in the mirror can at times be completely different to what people see in real life.
If you have anymore questions or need help fixing these muscular imbalances then leave a comment below.