A particular problem - advice needed

thirdmantackle

Right

advice is needed on this please:

I have played certain sports for most of my life where one side of my body is used far more than the other. Tennis, squash, racquetball, to a lesser extent handball. This has led to the muscles on one side of my body (left side) being naturally more developed by about 25%. I'm talking chest, arms, forearms, shoulders etc

can this be addressed using weights? if so, how?

I am already doing a fairly balanced weights strength program for a field sport. So i'd be looking to alter it

FunkZ

I'd imagine compound barbell exercises where you'd have to use both sides equally with correct form. Such as squats, deadlifts and bench press. Pull ups and shoulder presses might help to.*

*My advice might be way off.

EileenG

Use dumbbells and do extra work on the weak side to bring it up. When doing one side at time exercise (single arm rows etc) do the weak side first.

Malteaser!

I have a similar problem although it wasn't caused by sports. I have scoliosis, and the muscles on one side of my back are way more developed than the other. Tbh, I didn't think barbell work helped to even it out at all as the stronger side just compensated for the weak.

Dumbbells are good. I wouldn't say to do extra work on one side, instead I'd recommend just sticking with the same weight until you're able to do the same amount of reps on both sides.

So say for example with one arm dumbbell rows - On your strong side you can do 10 reps with 15kg but can only go 6 with the same weight on the weak side. Stick with the 15kg until you can do the 10 reps on the weak side as well and then increase the weight and repeat. That's what I did anyway and it seems to have worked!

Hanley

Malteaser! wrote: »

I have a similar problem although it wasn't caused by sports. I have scoliosis, and the muscles on one side of my back are way more developed than the other. Tbh, I didn't think barbell work helped to even it out at all as the stronger side just compensated for the weak.

Dumbbells are good. I wouldn't say to do extra work on one side, instead I'd recommend just sticking with the same weight until you're able to do the same amount of reps on both sides.

So say for example with one arm dumbbell rows - On your strong side you can do 10 reps with 15kg but can only go 6 with the same weight on the weak side. Stick with the 15kg until you can do the 10 reps on the weak side as well and then increase the weight and repeat. That's what I did anyway and it seems to have worked!

Yeah I agree. Use the same weight dumbbells, if you're doing unilateral work (one side at a time), start with the weaker side and match the reps with the stronger.

thirdmantackle

thing is, both sides of the body can more or less do the same weight with dumbells. its more that cosmetically the left side is more developed

I'm not lifting the weights to failing point. just 9 reps each time. 85% of maximum