Question: I feel like I’m starting to develop unevenness in my body parts. For example, my left pec, trap and lat are larger than their right counterparts. My right bicep is larger and stronger than on the left. I know some asymmetry is normal, but its starting to get more pronounced. Is this something you have encountered and/or do you have any recommendations as to what to do? Thanks-John
John, thanks for your question. I am assuming you are right handed and this is why your right bicep is larger and stronger than your left one. In order to prevent asymmetries from becoming more pronounced I would start to incorporate more unilateral exercises into your program.
Upper Body Modifications
- 1 Arm DB Bench Press instead of BB or DB bench press
- Alternating DB bench Press instead of BB or DB bench press
- Seesaw DB OH Press instead of military press with DB or BB
- Alternating DB overhead press instead of military press with DB or BB
- 1 arm DB overhead press instead of military press with DB or BB
- 1 Arm rows instead of seated or bent over rows
- Seesaw rows instead of seated or bent over rows
- Alternating or 1 arm curls instead of curls
Lower Body Modifications-Add one of these exercises into each of your lower body days.
- Forward lunges
- Reverse lunges
- Walking lunges
- Split Squat
- 90/90 split squat
- Bulgarian split squat
When it comes to unilateral training you have two options:
1. Start with your weaker side
In regards to upper body training, if your right handed dominate, start all your unilateral exercises with your non dominate side. This will ensure that you are not contributing to muscular imbalances that already exist. The issue with this is that your stronger side won’t be challenged.
2. Start with your Stronger side
I learned this tip from fellow strength Coach, Ben Bruno. Start with your right arm and see how many reps you can get. Then do your weaker side and do as many reps as you can. Once you can’t do anymore, rest 10-15 seconds and crank out a few more reps until you equal or surpass the amount of reps you did with your strong arm.
While I haven’t used this method, it makes a lot of sense when you think about it. I highly recommend experimenting with both methods and see what works best for you. Make sure you test drive each for at least a month or two before changing it up. Hopefully this helps out brother. Report back to me in a few weeks with these modifications and let me know what happens!