muscle symmetry

[onerepmaximum]

I know that it is not uncommon for one arm to be bigger than the other or what not. My right arm is 3/4" bigger than my left. I was telling a friend that I do an extra set left arm only after I complete a dumbell excersize for bi's. He couldn't see the reasoning behind it and thinks that I'm going about it all wrong. 3/4" seems like a big difference to me. What would/do you guys do to correct things like that in your physiques. I think my left chest is bigger than my right as a result of it overcompensating for my weaker left arm on certain exersizes and movements. Observations or suggestions?

 

[MsBeverlyHills]

ya know Arnold competed w/unsymetrical guns & still crushed the other guys-- tell your friend to take a hike-- j/lk!~

seriously-- your right to keep training both arms & push the smaller arm to outpace the bigger one-- this works if you already have good size in both arms & solid training experience-- if not youll end up overtraining the weaker arm.

 

[pwr_machine]

Is deadlifting part of your regular workout? The alternate grip definately made a slight size difference between arms for me.

 

[onerepmaximum]

Pwr_machine, I'm the only one who trains at my gym that I ever see doing deadlifts. I do them once a week. Are you saying that I need to change the direction that my palms face? Usually my right palm faces away and my left palm toward me.

 

[pwr_machine]

I've known a few lifters that would alternate grips when deadlifting. I never really worried too much about it. I just accepted that small difference in size.

 

[Atomic Punk]

Add at least 1, one-arm lift to each upper body workout. You can even do it for legs if you wish. Here are a few.....

1. CHEST: One Arm Cable Cross. This area is kindof tough to do one arm lifts, so you might just want to play around & find one where you feel balanced & comfortable. This exersise was just a suggestion.

2. SHOULDERS. Alternating Dbell Raises for fronts. Side lateral dbell raises on a decline bench for sides. Straight arm kickbacks for rear delts.

3. LATS: One arm low pulley rows.

4. TRIS: 1 arm rope pushdowns(I like those cause you can spot yourself).

5. Bis: Pick one.

6. TRAPS: One arm shrugs on a cable cross(low attatchment).

7. QUADS: 1-legged squats.

8. HAMMIES: 1-legged Romanian Deadlift w/ Dbell.

9. CALVES: Standing One legged Calf raise.

 

[onerepmaximum]

pwr_machine: I kind of attributed the size difference to the fact that I broke my left arm during a wrestling match in high school and it was immobilized for a while.
Atomic Punk: I agree with you and practice the one arm postulate. I try do at least one excersize for muscle that works one at a time. Thanks for your input.

 

[Deleted member 33117]

Focus on unilateral work. Use alot of dumbells and if doing one arm at a time make certain you fail with the smaller arm, then do the same set with the larger, but do not do more reps. If you fail at 7 with the smaller arm, do only 7 with the larger. This should help even things out some, but it takes alot of time. Having one arm or leg slightly smaller than the other is extremely common, even amoung pro's.

 

[pwr_machine]

pwr_machine: I kind of attributed the size difference to the fact that I broke my left arm during a wrestling match in high school and it was immobilized for a while.
Atomic Punk: I agree with you and practice the one arm postulate. I try do at least one excersize for muscle that works one at a time. Thanks for your input.

I can definately relate. I fractured my left femur as a teenager. I spent 6 months on crutches while my right leg continued to grow where my left leg didn't grow as fast since it was healing. Even today, there is a visible difference in size. Since my left leg is shorter, it takes most of the weight on movements such as the squat. This year, I added single leg presses and single leg extensions to my workout in hope that I can get things balanced out.

 

[hellboy]

When you're loading/unloading the bars at the gym always use your weaker arm. I know it won't make that big of a difference but every little bit helps. Grocery shopping? Carry em with the weak arm.

 

[onerepmaximum]

Thanks for all of the replies, gents. My son was born on Friday, so I'm just now getting to check them out. All of it makes good sense, I appreciate it.

 

[onerepmaximum]

Do any of you think that it can be like a domino effect? If one muscle is weaker, another one will compensate by taking on more of a load? In my first post I described how I think my left pec is bigger as a result of my left arm being weaker. Do you think it is more likely that I'm full of shit about that and just have poor form or something?

 

[onerepmaximum]

I appreciate the congrats. He's a tank already. 8 lbs 4 oz. I think I'm gonna start putting creatine and protein in with his Enfamil. (kidding)

 

[Backlash]

Congrats!!!

 

[Nonerz]

My son was born on Friday, so I'm just now getting to check them out.

Congrats Daddy!

IMO, alternating your grip wouldn't hurt...