Trying to get symmetrical

[mr.p]

Hi all,Im 22 and I have been training for a while,but have been pretty unsymmetrical for as long as I can remember! I have one quad bigger than other,right bicep bigger than left,left pec bigger and more defined than right etc etc the list goes on..

I have put my symmetry training off for TOO long,and feel its now time to start taking it seriously as Im getting quite conscious about my image.

I have devised a training programme I hope you will critique for me:

My aim is to get my entire body as symmetrical as possible:

CHEST (MON)-
DB Press 3x8
Incline DB Press 3x8
DB Flye 2x10

BACK (TUES)-
DB Deadlift 3x8
One Arm DB Row 3x8

SHOULDERS-
Arnold Presses 3x8
One Arm Lateral Raises 2x10
Shrugs 3x8

LEGS
DB Lunges 3x8
Single Leg Extension 2x10
Single Leg Hamstring Curls 2x10
Single Leg Calf Raises 2x10

BICEPS AND TRICEPS
Overhead DB Extension 3x8
DB Kicksbacks 2x10
Seated DB Alternate Curls 3x8
Single Arm Cable curls 2x10

SAT- DAY OFF

SUN- DAY OFF

Is there anything I could change..

are there enough sets here per ex to gain hypertrophy iyo??

any advice would be appreciated..

[_Wolf_]

Some questions:

1.) Have you read the stickies of this forum? Especially the "why aren't you growing" sticky?

2.) How do you plan to progress assuming you do this routine (which after you read the stickies you should be questioning)?

[mr.p]

Cheers.Have had a scout through..however my aim is to gain full body symmetry,not to start slabbing on mass with compound exercises which further add to my problem of assymetry.
I may add I have been doing a mass building routine for coming up a year now,using 4x6/5x5 and using the Big 5,ie bench,squat etc and these,although have succedded in gaining size,have worsened the symmetry of my muscles.
This is the issue I wish to address.

[Andrew.cook]

Hmmm, I don't know that I've ever really undertaken the idea that one can train for symmetry. How big of a difference are we talking? 1/4 inch, 1/2 inch... or do you look like a human fiddler crab with one huge arm and one shriveled up little nub?

Everyone has some asymmetry. I have an arm bigger than the other, thighs, calves... etc. But I doubt very much that anyone looks at me and thinks "freakishly lopsided." Heck, the "greatest" bodybuilder of all time had a BIG difference in his biceps (Arnold).

If it were me, I would probably limit my work by what my "weak" side can do. The problem there is that while my left arm is smaller (by maybe a 1/4") it is also stronger. So I've never bothered. Nobody is perfect, and unless you think there is a career in bodybuilding at stake I would say that you are going to see better results from coming to grips and appreciating who you are, rather than trying to develop something that may never happen.

[MONSTAFACE]

i could be wrong but i think you should cut down on some of that dumbell work and get into more barbell use

[_Wolf_]

If you want to address asymmetry you mustn't jump around extremes. It shouldn't be about no compounds or all compounds. You must pick and choose.

For example, I am all for unilateral movements. I believe they really help in gaining functional strength and hypertrophy. However, they help to increase my OHP, squat, deadlift and pull-up.

So, you need to mix in these things to get a good workout.

I am not at all someone who likes splits. I think they suck. I prefer to divide my training in terms of lifts. But this is not your goal. You want mass. So I would recommend an upper-lower routine for you which focuses on unilateral work along with essential compound exercises.

For example,

Upper 1
Bench Press 5x5
Pull-ups 5x5
Unilateral Dumbbell Press 3x10-12
Unilateral Dumbbell Rows 3x10-12

Lower 1
Squats 5x5
Unilateral RDLs 3x8-10
Reverse Lunges 3x8-10
Abs

Upper 2
Standing Military Press 5x5
Chin-ups 3x8
Seated Unilateral Dumbbell Press 3x8-10
Unilateral Tricep Extensions and Bicep Curls Superset 3x8-10

Lower 2
Deadlifts 3x3
Bulgarian Squats 3x8-10
Unilateral Box Squats 3x8-10
Abs

--x---

See what I did here? I used some unilateral work and some compound exercises together to create a "split" which will hit each of your muscles 2x per week.

What do you think?

[iron_worker]

I agree with Monsta. I think BB work is where its at for symmetry. It will force both sides to work together. I have never had a problem with symmetry before but I do almost all BB work.

IronWorker

[Ross86]

I think it's easier to have bad symmetry if you do DB work exclusively...it's easier to cheat on one side. What it all comes down to is form anyway. Form and being able to activate your targeted muscles. Have you considered taking a couple of weeks to just do form work?

[MONSTAFACE]

dont get me wrong. i love dumbell work, but it looks like damn near everything he did was dumbell work

[Andrew.cook]

Hmmm, you can still cheat off on DB work too. How many times have you seen a BB come up cock eyed in a bench or curl or even a DL? Truthfully, I think that with a DB you could at least address that issue by only training to your weakest side's ability. Nice slow rows/presses concentrating on remaining "level" and when the weaker side gives you stop. Same could be done with a BB. On a BB you can cheat off a little (weak side comes up first, pushing more weight on the stronger side... like moving furniture up the stairs, you want your stronger guy at the bottom because he will hold more load. I think most people assume the opposite).

Anyway, as I stated before, asymmetry is not necessarily tied to strength. And to that end I am not sure that any amount of form in training will undo what genetics have done.