Bulking

The Straightforward Strategy to Discover and Repair Muscle Imbalances

The central theses

Muscle imbalance is a significant size or force difference between muscle groups, e.g. B. a right bicep, which is larger than the left, or a larger upper body than the lower body.
The most common causes of muscle imbalances are faulty exercise programs and poor movement techniques, agility and agility.
To correct muscle asymmetries, you train your weaker muscles more and do not repetitions with your stronger muscles. To fix muscle changes, follow exercise routines that highlight the key muscle groups you want to improve.

Let's be honest.

One of the biggest reasons to struggle at the gym is to look good. Really good.

Most of us want a big, wide one upper body. plump biceps. Washboard abs, and a thick, strong lower half,

Girls usually want slim legs, a curvy buttand a toned upper body and abdominal muscles.

If you listen to the right people, you'll find that getting there is not that hard.

Get yours calories and macros right, follow a well-designed one training program, take the right additions (or not), and just enter the work and you will Muscle building and fat loss every week.

Unfortunately, that does not necessarily mean you have exactly the body you want.

Over time, you may find that one side of your chest is slightly smaller than the other, or that one arm is significantly larger than the other, or that your entire upper or lower body is noticeably larger than the other.

Many people say that this should not happen if you follow a reasonably reasonable training routine. Others say it is purely geneticand you have to play the cards you received.

Well, both are wrong.

You can develop muscle imbalance after every weight-lifting routine, good or bad, and you can take absolute measures to correct this imbalance.

It's pretty easy too.

You do not have to change your training drastically or buy special equipment.

As you'll see in this article, all you need to do is make a few simple changes to your exercise routine, monitor your body's response, and make appropriate adjustments.

Let us begin.

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What is a muscle imbalance?

Almost every major muscle in your body has a twin.

Left breast muscle, right breast muscle
Left quad, right quad
Left triceps, right triceps
Left Lat, right lat
, , , and so on.

Thus, one type of muscle imbalance is a size or force discrepancy between a pair of muscle groups.

For example, it is common for men to have one arm or one breast larger than the other.

Bodybuilders call this "asymmetry".

Sometimes you can see these imbalances in the mirror and sometimes you do not, but you often notice them in your workout (one limb is stronger than the other).

For example, if one side of the bar rises faster than the other bench PressIt may be due to one or more muscle imbalances on the back.

Another type of muscle imbalance can exist between pairs of major muscle groups like yours chest and back. triceps and bicepsand thighs and calves,

When one of these opposing pairs of muscle groups is significantly smaller or weaker and less developed than the other, visual symmetry and performance suffer, and in some cases, the risk of injury rises.

Bodybuilders call this "mismatch".

For example overdeveloped pectorals and underdeveloped back muscles not only taps on your "aesthetics", it can too increase the chance to hurt oneself at the shoulders.

Similarly, this may be the case if your hamstrings are significantly weaker than your quadriceps increase Your risk of a thigh injury.

So the goal is twofold:

Symmetrical-looking muscles on each side of your body.
Proportional development of the upper and lower as well as the front and back body parts.

Fortunately, 80% just follow it a well-designed training program This focuses on heavy barbell training and does not neglect or defy any part of your body.

The other 20%, however, depend on your genetics.

We all have natural strengths and weaknesses that will become more and more apparent over time and that eventually need to be addressed.

For me, for example, my chest and biceps were always responsive, while my lats and calves were more stubborn than a radioactive mule.

Summary: Muscle imbalance is a perceptible size or force difference between muscle groups.

This can take the form of an asymmetry – one muscle on one side of your body is larger than the other – or a mismatch in which one or more opposing muscle groups are significantly larger than the other.

Use this training and flexible diet program to lose up to 10 pounds of fat in just 30 days and build muscle – without starving yourself or living in the gym.

What causes muscle imbalances?

The most common cause of muscle imbalance is that one muscle or muscle group is trained more or more intensively than another.

Of course that's no surprise.

If you train a muscle or muscle group more often or more intensively than your physiological or visual counterpart, you will sooner or later experience muscle imbalance.

For example, making more repetitions on your dumbbell curls with your strong arm than with your weak arm will make it noticeably bigger and stronger.

If you hit your chest 100 repetitions a week and your back with only 30 repetitions, or concentrate all the time on your upper body and neglect your legs, you will end up with a disproportionate physique.

These types of scenarios usually give poor results training program,

Many training programs for men tend to emphasize the "mirror muscles" (chest, shoulders and arms) and neglect the rest (back and legs). In women, it is usually a lot of buttocks and legs and very little chest, arms, shoulders, back or anything else.

However, a good program spreads the work fairly evenly across your upper and lower regions, as well as pushing, pulling and squatting.

Another common mistake that leads to muscle imbalance is that you use more of one side of the body than the other in different exercises like the squat. deadliftand military press.

Many people do not focus on work during exercise, but let their thoughts wander as they go through the movements.

This prevents the "Mind-muscle connection"Many bodybuilders talk about, and that often causes one side of the body (usually the stronger one) to do more work than the other.

Suppose your left back muscles are less developed than your right.

You do not notice it, but while you row dumbbells with your left arm, use more shoulders and momentum to swing the weight than the right one.

Each time you row, the right side of your back picks up more power than the left, making it bigger and stronger.

Last but not least, poor Flexibility and mobility Often prevents people from exercising properly, even when they want to.

Many of us spend their days leaning over a desk or bent over, making it easy to develop tight shoulders, hip flexors, and muscles lower back muscles that can not work optimally in the gym.

Our body automatically makes various compensations, which often make certain muscles overstrained while others are under-challenged.

Summary: The most common causes of muscle imbalances are incorrect workout programming and poor training, agility and agility.

How do you determine muscle imbalance?

flex (1)

The simplest type of muscle imbalance is asymmetry (a mismatch between left and right muscle groups).

All you have to do is take a tape measure, measure both sides three times, averaged and compared the measurements.

I like to measure muscles that have been flexed for this type of analysis, as this results in consistently more accurate numbers (it is less likely that you will tap the muscles and discard your measurements).

However, proportions are much harder to judge because they are at least partially subjective.

I could look at someone and think that his biceps are too big for his shoulders, whereas someone else thinks they look great.

However, if you make cold, inflexible images of the front and back of your body and analyze the relationships between your upper and lower halves, as well as the front and back muscles, you will likely notice blemishes.

This is especially true if you currently train one side or half of your body significantly harder or stronger than the other. If this is the case, you can be sure that you have one or the other imbalance.

If you are a type, you can also check out this guide to build the ideal looking body.

(There are no such guidelines for women I know, but if you come across anything, please include a link in the comments below!)

Using this guide, you can also estimate the genetic potential for developing different muscle groups to determine where you need to make the most of your improvement.

Summary: To detect muscle asymmetry, measure your flexed limbs on the right and left sides and compare the measurements. Take pictures of your body from different angles and see if there are parts that seem too big or too small compared to others.

How to prevent muscle imbalances

The first step in preventing muscle imbalances is a building exercise program compound exercisesand that trains your whole body evenly.

For example, if you want to train your legs, you can do something like leg extensions that train your legs Quadsor you can crouch down, training all the muscles in your legs and applying almost all the other muscles in your body.

The same goes for every major muscle group in your body.

You can do an exercise that isolates and strengthens you little, or you can do an exercise that focuses on it, but also strengthens many others. And the more you do of the latter, the more symmetrical your body becomes Gain muscle and strength,

Unfortunately that does not mean that you do not develop muscle imbalances.

First, in some exercises, you inevitably prefer one side of your body slightly more than the other.

For example, you can stretch one arm a little wider during bench press, or tilt one leg more outward than the other squat and deadlift, Over time, these habits can add up to minor, if significant, differences in size and strength.

This is one of the reasons why many weightlifting programs involve one-sided exercises, which are movements that each train a limb (one-leg or one-arm movements), such

This type of exercise overcomes the physiological biases that can affect bilateral exercises in which both limbs are trained simultaneously (eg, barbell squat, weight bench press, and deadlift). In one-sided exercises, each member must "pull its own weight".

Another effective way to prevent muscle imbalances from developing in your body is to: a simple but effective mobility routine,

If your body is not flexible and functional enough to perform an exercise correctly, the resulting compensations will eventually lead to muscle imbalance.

For example, sometimes I struggle with tight hip flexors, and as one side was tighter than the other, I could not help but slightly favor the looser side when squatting heavy weights.

If I had not done anything to correct it, not only would I have increased my risk of injury, but one of my legs would have been much more advanced than the other.

I have fixed it each time with a simple mobility routine like thisand have now become better at keeping it routine, as opposed to a corrective action.

If you only do 15 minutes of mobility work once or twice a week, you may be surprised to see how this can improve your performance in the gym.

These articles will tell you more about effective mobility routines:

The Definitive Guide to Mobility Exercises: Improve Flexibility, Function, and Strength

To improve the flexibility and mobility when squatting

To improve shoulder flexibility and mobility

My daily 10-minute yoga routine for a better and safer workout

Summary: The three best ways to prevent muscle fluctuations are following a training program based on compound exercises that will train your entire body evenly, add one-sided exercises to your program, and improve your mobility and agility.

How to fix muscle imbalances

How To Fix Muscle Imbalance (1)

So you have a muscle imbalance.

They know what to do and what not to do to avoid further problems. Now we have to get you back on track.

As you know, there are two types of muscle imbalances that require different solutions.

How to fix muscle asymmetries

If one side of the body is bigger or stronger than the other, the solution is obvious:

Train the weaker side more.

And the easiest way to do that is simply by increasing the weekly volume (Repetitions or sentences) on the weaker side. Personally, I like to climb by 25 to 35%.

For example, suppose your left shoulder is smaller than your right and you usually do 30 reps per week and side (3 sets of 10 reps).

I would then hit my left side and increase up to 40 repetitions a week by adding an extra set to mine shoulder training Only for my left arm (3 sentences to my right, 4 sentences to my left).

I would continue like this until my left shoulder has gained in size. At this time I would switch to 3 or 4 sets per arm and week.

Another thing you should do is end your sentences on one-sided exercises when your weak side fails.

In the above case, this would mean that the side elevations will be stopped if your left side can not go any further, no matter how much the right one still has in the tank.

The reason is obvious: it prevents you from inadvertently applying more volume to your stronger side.

It also helps to start your sets with your weaker side.

In this way, you let your weaker side determine when you break your sentences, not your stronger ones.

So if I continue with my shoulder example, with my left arm I may only do 8 reps per set if I lift the side with the dumbbell, though I can do 10 or 11 reps with my right arm. In this case I would still only do 8 repetitions with both arms to keep the volume the same.

Summary: To correct muscle asymmetry, train your weaker muscles more and do not repeat with your stronger muscles.

How to fix muscle disproportions

Basically, the solution here is more or less the same as above:

You need to train delayed muscle groups harder and / or more intense than you are currently exercising.

You can do this by increasing the weekly volume or by working with heavier weights and pressing hard for them progressive overload,

So suppose your legs are still too small compared to your upper body, even though you are practicing a balanced weightlifting.

Perhaps you have previously neglected your legs and given your upper body a big lead, or maybe your lower body just did not respond as well to training as you had hoped.

Either way, if you do not change your exercise programming, you will probably get stuck in this imbalance for a while.

So the solution is to train your legs harder. However, this does not mean that you need to add another leg workout in addition to what you already do. This could be too much for your body, which will eventually lead to symptoms associated with it overtraining,

Instead, you'll probably need to call back the rest of your workout to make room for the extra footwork, and especially if you're doing a lot of heavy, complex weightlifting (as you should!).

In this way, you can focus on maximum leg development without losing any of the size or power you have developed elsewhere.

A training routine designed in this way is called a "specialization routine".

It is designed so that the envelope is pressed with one muscle group while being cut back with others. So you can make sure it's you fully recovered,

Here are some examples of specialization routines that I've put together:

If any of these muscle groups are behind for you, work their way through their respective routines and it should help.

Summary: To correct any muscle disparity, first make sure you follow a well-balanced exercise plan focused on heavy, compound weightlifting. If this does not resolve the problem, follow a workout plan that highlights an important muscle group that you want to improve.

The conclusion of muscle imbalances

Muscle imbalance is a significant size or force difference between muscle groups, e.g. B. a right bicep, which is larger than the left, or a larger upper body than the lower body.

The most common causes of muscle imbalances are:

After an improper exercise plan, especially one that focuses much more on certain muscle groups than on others (eg, 80% upper body and 20% lower body).
Sloppy exercise technique, in which you unintentionally train one side of the body more intensely than the other.
Poor mobility and flexibility that can make it impossible to perform a series of exercises properly.

Sometimes, however, the culprit is only genetics, which can cause one muscle group to grow much faster than another.

For example, my chest and biceps were always responsive and fast growing, whereas my lats and calves were always sluggish.

Follow a workout plan that focuses on heavy, compound weightlifting and focuses on all major muscle groups to prevent muscle spasms. Including one-sided exercises in your routine and improving your flexibility and mobility can also be helpful.

To correct muscle asymmetries, you train your weaker muscles more and do not repetitions with your stronger muscles. To fix muscle changes, follow exercise routines that highlight the key muscle groups you want to improve.

Doing so will help you avoid muscle swings and not only improve your "aesthetics," but also reduce your risk of injury.

If you liked this article, please share it on Facebook, Twitter or wherever you want to hang out online! 🙂

What do you think about muscle imbalances? Would you like to share something else? Let me know in the comments below.

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