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Everybody's
got them. Sometimes you notice them, sometimes
you don't. But there is nothing strange about
having one side smaller or less developed than
the other! It can happen for a variety of reasons,
including genetics, reduced circulation or innervation
(which is basically the amount of nerves going
to the muscle) to the smaller muscle, previous
injuries, or even small anatomical differences.
If
you've got a significant size or strength difference
between sides, this information is for you. The
following techniques will help you to even out
those lagging bodyparts once and for all!
These
techniques can be incorporated into your regular
workouts very easily, allowing you to quickly
bring up those smaller, less-developed bodyparts.
Several of the techniques work by increasing training
volume, some work by increasing resistance, while
others work by targeting the specific physiological
causes of the difference (circulation and innervation).
1. "One and Two and One"
Reps
This
is a dumbell technique that increases the training
volume for the smaller muscle. For this technique,
you'll use the same dumbells in both hands.
Start
with one rep with the one arm of the smaller part.
For example, if you're doing curls, do one dumbell
curl with your left arm. Now do a single rep with
BOTH arms (right and left) at the same time. Immediately
do another rep with the smaller arm again.
Your
smaller bodypart will end up getting 50% more
work than the larger side.
2. "One and Two and One"
Sets
This
approach is very similar to the rep technique
explained above. This time, however, you will
do one set of an exercise for just that single
side, rest, then do a set that works both sides.
Then you'll go back and do a set with just the
smaller side again. This will also increase the
"smaller-side" workload by about 50%.
This
approach also utilizes dumbells rather than barbells
in order to allow for single-limb movements.
This
"staggered set" approach is more effective
for leg exercises than the "staggered rep"
technique explained above simply because it's
tough to find an exercise that you can do the
"rep" technique effectively with. For
legs, you will follow the exact same routine,
doing a single-leg set, then a double-leg set,
then a single leg set.
3. Uneven Weights
To
do this technique, hold a dumbell that is somewhat
heavier in the hand of your weaker side. This
can be a 5 to 10 pound or more difference, depending
on the exercise. Do your set as you normally would
but stop completely when your weak side can't
continue.
This
technique increases the resistance on the weaker
side, helping to bring it up to the level of the
stronger side. Stopping the exercise when the
weak side is fatigued ensures that the strong
side does not get stimulated as much. This allows
the weaker side to more easily catch up.
4. Use Dumbells For All Your
Exercises
Dumbells
force each side of the body to take full responsibility
for their part in the movement. When using machines
or barbells, the strong side can have a tendency
to take over the movement and assist the weak
side, limiting its development.
Simply
switching to completely dumbell-based training
for a period of time can help bring up the lagging
part quickly without even having to use these
special techniques.
5. Targeted Negatives
Finish
each bodypart workout with a single set of negative
training for the weak side limb. For example,
if your left bicep is weaker, when you've finished
your regular bicep workout, do one set of negative-only
training for the left bicep.
One
of my favorite ways to do negative training for
biceps is using the Preacher Bench. The bench
allows you to stabilize your upper arm more effectively
than if you are standing.
Sit
in the bench and hold a heavy dumbell in one hand
(the weight should just a little higher than your
1 rep max). Now use your other arm to help with
the "up" phase of the movement.
Once
you're at the top, start to lower the weight down.
Fight gravity all the way down - don't just try
and slow the weight down...actively try and lift
it up while gravity is forcing it down. This is
the most effective way to execute negative training.
Have
your free hand ready to slow the dumbell to keep
it from slamming your arm down if you lose strength.
This
technique will help to build strength in the target
muscle, helping to address the innervation issues
that may be causing the lagging development.
6. Targeted High-Rep Training
Start
each bodypart workout with one light, high-rep
set for the weak side muscle. For example, for
a smaller or weaker right tricep, start each tricep
workout with one set of high-rep single-arm pushdowns.
High-rep in this case means 50+ reps.
This
very high rep set will help to increase circulation
to the target muscle, improving its ability to
gain mass. This increase in circulation means
more available blood, which means more nutrients
get to the muscle, which means more muscle growth!
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If
you've got a lesser-developed muscle on one side
of your body, give these training techniques a
try. They can help you rapidly even out differences
between your two sides.
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