- Bodybuilding Forum - Bodybuilding Forum (
-   Training (
-   -   Uneven muscles (

OnceMore 04-05-2011 10:17 AM

Uneven muscles
Hey guys, just lately I've been noticing something. That is that my left side is weaker than my right. I know that since I'm right handed that's natural, but I want to sort it. I'm going to post the training program I'm currently working on and if anyone could give me any pointers on things to change that would be nice.

Monday/thursday - Legs, Chest, Biceps, Triceps

Barbell Squat
Dumbell Lunge

Bench press
Chest Flyes

Dumbell curl

O/H Rope Extension

Tuesday/friday - Back, Shoulders, Core

Lat Pulldown
Cable Row

Dumbell shoulder press


A few things I'm unsure of there.
Firstly should I be doing anything more for my back?
Next could someone recommend another good exercise for shoulders? I can't really seem to find much that I can tolerate.
As for core work, I really can't find anything that seems to work for me. So any suggestions for this one would be good too.

I am going to swap out the bench press for a dumbell press instead. In regards to this, is it better to do alternating reps or both at once? Or does it make a difference?

My main goal is to get an even, defined look so any advice you could offer that would help me would be great.

One last question. Should I have deadlifts in there? and if so on which days? Thanks!

iron_worker 04-05-2011 04:40 PM

I think I would stick with barbells if your main goal is to even out.

OnceMore 04-06-2011 01:44 PM

But is it not better to use dumbells so each arm is lifting the same amount of weight and exerting the same amount of effort? This was my reasoning behind it anyway, let me know if that's wrong. All I know is that it seems to me like my right is always doing most of the work on barbell bench and my left is just supporting it.

iron_worker 04-06-2011 08:12 PM

I think you are worrying way too much about it. Just lift heavy, get stronger, and it will all even out.


OnceMore 04-07-2011 10:07 AM

Fair enough. Also should I be deadlifting? If so on which days or will it make any difference?

iron_worker 04-07-2011 01:57 PM

You should be doing bench, deads, bench, and military press if possible.

Definitely deads. It's your biggest lift. The more weight you can move the more stress you put on your body to tell it to grow. If you feed it enough it will grow in response to that stress.


smitty5150 04-15-2011 09:21 PM

Once I broke down my workouts and simplified them to include dead lifts and 90% free weights, I started to even out. Still not perfect, but much less noticeable.

grit 04-19-2011 11:56 AM

You evened out in ten days? I would suggest at least alternating in barbell work. Dumbells are great to develope stabalizers etc. but you will see better results on over all power through barbell work (my 2 cents anyway). As you progress in your training you'll notice strength and size from one side to the other will even out. Don't worry to much about paying special attention to one side or the other.

All times are GMT -8. The time now is 06:03 PM.

Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2017, vBulletin Solutions, Inc.