dealing with muscle asymmetries

[Sim882]

Hi, my brother is about to start weights for the first time. He is 21 and quite fit, and I have suggested to him to start on the 3 x 3 programme (he will, but wants to do some arm work immediately and not after 4 weeks).

My only query is that he is a tradesmen, and through lifting at work has developed significant muscle asymmetries (his left arm and side of his back is very weak compared to his right; his chest is much weaker than his back). Indeed, his asymmetries are so significant that his physio says he should aim to correct them.

Given his assymetries, I was wondering whether it was OK on the 3 v 3 to do some left arm only exercises.

I was thinking 2 sets of one arm bent rows for his left arm would be enough.

Perhaps in additino, if he is going to start on biscep curls, would doing these with dumbells merely be enough, or is it desirable for him to do some left arm only work.

Any suggestions?

 

[Sculelos]

It's my thinking that they would correct pretty much by just lifting heavy since you are only as strong as the weakest part.

But I dunno other then that, I think using dumbells of the same weight in each arm would be a good way to correct the arm differences. I'm still a noob though so take my advice with a grain of salt.

 

[automaticj5]

I think there was some science that backed what I am about to say, because I heard when you are injured on one leg or arm -- when you come back it will even itself out as you lift or something of that sort...

However - the way I would think to do it -- which may or may not be right -- is to use dumb bells in a good part of your workout -- when one side quits -- quit the set... You are going to get a LOT better advice then what I am going to be able to give though, lol...

 

[Sub-Zero]

i agree with these guys, just start lifting the compounds as anyone should do, and if done with good form and symetry on the lift, over time everything will even out...

im not a doctor though, so if you guys recieved special instructions from his physical therapist or whatever, you should probably follow them

 

[fortunatesun]

I agree that once you start a solid program asymmetries tend to work themselves out but you're right that extra work can be done. It's important, though, that you do this as part of and not as a replacement for a balanced training effort. The reason is one side naturally helps out the other and it's important to develop the motor skill and efficiency that will both get you started out on the right path for your long term goals and also in turn help you realize your short term goal easier.
For instance, in a 3x3 he could do barbell bent rows first, then throw in 2-3 sets of unilateral dumbell or cable rows. Same with arms. First an honest overall workout then a few extra sets for the left arm.
The key is to avoid overtraining. It's not a sprint but a cumulative process. A little bit of patience is required. So don't push to failure but think of it more as a 'restorative' effort. After several weeks your body will begin to even itself out.