A couple issus
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A couple issus - 2/7/2007 9:05:27 PM
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uioer
Posts: 2
Joined: 2/7/2007
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firstly when i look at my arms i see that my right arm is buffer than my left. I dont think its to noticable and not much difference when i measure but it bugs me. Does everyone have size difference in there arms?
second when i left weights it often feels like my right arm is getting worked out more even though its stronger so i do more reps with my left, but even then afterwards my right arm feels more worked out and thats always annoys me, is this a normal thing??
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RE: A couple issus - 2/7/2007 10:16:09 PM
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uioer
Posts: 2
Joined: 2/7/2007
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and i mostly use dumbells so there shouldnt be an imbalance.
(in reply to uioer)
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RE: A couple issus - 2/8/2007 2:35:55 AM
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champion91
Posts: 40
Joined: 4/13/2006
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yea its kinda normal with everybody though u have to focus more on using both hands when u work out...this is when u use barbells, dont concentrate on ur left that wont help really when ur wurkin out but concentrate on using both hands from the beggining of the workouts, and when doin dumbells stop the workout when ur left hits failure even if ur right can still do more
(in reply to uioer)
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RE: A couple issus - 2/9/2007 12:08:37 PM
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David1991
Posts: 5167
Joined: 11/3/2006
From: New Jersey
Status: offline
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actually i would suggest staying with the dumbell, this insures that their both doing equal amounts of work and one arm is not assisting the other one and doing most of the work. if u want to even out your arms there are alot of things you can do......
Tips For When One Side Is Lacking
When One Side Of a Muscle Group Is Smaller Than The Other -
How To Train to Fix It
By Nick Nilsson
Have a left bicep that's noticeably smaller than the right? Is your chest significantly more
developed on one side? Find out how to even out your muscles now!
Everybody's got them. Sometimes you notice them, sometimes you don't. But there is nothing
strange about having one side smaller or less developed than the other! It can happen for a variety
of reasons, including genetics, reduced circulation or innervation (which is basically the amount of
nerves going to the muscle) to the smaller muscle, previous injuries, or even small anatomical
differences.
If you've got a significant size or strength difference between sides, this information is for you. The
following techniques will help you to even out those lagging bodyparts once and for all!
These techniques can be incorporated into your regular workouts very easily, allowing you to
quickly bring up those smaller, less-developed bodyparts. Several of the techniques work by
increasing training volume, some work by increasing resistance, while others work by targeting the
specific physiological causes of the difference (circulation and innervation).
1. "One and Two and One" Reps
This is a dumbell technique that increases the training volume for the smaller muscle. For this
technique, you'll use the same dumbells in both hands.
Start with one rep with the one arm of the smaller part. For example, if you're doing curls, do one
dumbell curl with your left arm. Now do a single rep with BOTH arms (right and left) at the same
time. Immediately do another rep with the smaller arm again. Your smaller bodypart will end up
getting 50% more work than the larger side.
2. "One and Two and One" Sets
This approach is very similar to the rep technique explained above. This time, however, you will do
one set of an exercise for just that single side, rest, then do a set that works both sides. Then you'll
go back and do a set with just the smaller side again. This will also increase the "smaller-side"
workload by about 50%.
This approach also utilizes dumbells rather than barbells in order to allow for single-limb
movements.
This "staggered set" approach is more effective for leg exercises than the "staggered rep"
technique explained above simply because it's tough to find an exercise that you can do the "rep"
technique effectively with. For legs, you will follow the exact same routine, doing a single-leg set,
then a double-leg set, then a single leg set.
3. Uneven Weights
To do this technique, hold a dumbell that is somewhat heavier in the hand of your weaker side.
This can be a 5 to 10 pound or more difference, depending on the exercise. Do your set as you
normally would but stop completely when your weak side can't continue.
This technique increases the resistance on the weaker side, helping to bring it up to the level of the
stronger side. Stopping the exercise when the weak side is fatigued ensures that the strong side
does not get stimulated as much. This allows the weaker side to more easily catch up.
4. Use Dumbells For All Your Exercises
Dumbells force each side of the body to take full responsibility for their part in the movement.
When using machines or barbells, the strong side can have a tendency to take over the movement
and assist the weak side, limiting its development.
Simply switching to completely dumbell-based training for a period of time can help bring up the
lagging part quickly without even having to use these special techniques.
5. Targeted Negatives
Finish each bodypart workout with a single set of negative training for the weak side limb. For
example, if your left bicep is weaker, when you've finished your regular bicep workout, do one set
of negative-only training for the left bicep.
One of my favorite ways to do negative training for biceps is using the Preacher Bench. The bench
allows you to stabilize your upper arm more effectively than if you are standing.
Sit in the bench and hold a heavy dumbell in one hand (the weight should just a little higher than
your 1 rep max). Now use your other arm to help with the "up" phase of the movement.
Once you're at the top, start to lower the weight down. Fight gravity all the way down - don't just try
and slow the weight down...actively try and lift it up while gravity is forcing it down. This is the
most effective way to execute negative training. Have your free hand ready to slow the dumbell to
keep it from slamming your arm down if you lose strength.
This technique will help to build strength in the target muscle, helping to address the innervation
issues that may be causing the lagging development.
6. Targeted High-Rep Training
Start each bodypart workout with one light, high-rep set for the weak side muscle. For example, for
a smaller or weaker right tricep, start each tricep workout with one set of high-rep single-arm
pushdowns. High-rep in this case means 50+ reps.
This very high rep set will help to increase circulation to the target muscle, improving its ability to
gain mass. This increase in circulation means more available blood, which means more nutrients
get to the muscle, which means more muscle growth!
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to champion91)
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