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Trying to get symmetrical



 
 
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Old 08-05-2008, 09:18 AM
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_Wolf_ _Wolf_ is offline
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Location: Trinity University, San Antonio, Texas
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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?
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