Building High-Performance Muscle™
Bodybuilding
 
Fixing Arm Imbalance
1
 

Brett620
Level 1

Join date: Nov 2010
Location: Tennessee, USA
Posts: 686

I was wondering what is the best way to address my lagging left arm (it's .5" smaller than my right)? Is this fairly common? What is the best way to build it up, especially from those who may have had experience with this. Do you address it with:

1. Intensity (forced reps, drop sets, clusters, etc.)
2. Added volume
3. Add frequency

Any other suggestions?

  Report
 

Mr. Walkway
Level

Join date: Sep 2010
Location:
Posts: 3128

it's rather common yes..


train unilateral lifts

  Report
 

The Greek
Level 1

Join date: Jun 2008
Location:
Posts: 667

Very common. Always start with your smaller arm first when doing unilateral lifts (dumbell curls, dumbell extensions), and then match those reps with your other arm.

  Report
 

Mr. Walkway
Level

Join date: Sep 2010
Location:
Posts: 3128

The Greek wrote:
Very common. Always start with your smaller arm first when doing unilateral lifts (dumbell curls, dumbell extensions), and then match those reps with your other arm.


this is a good idea imo

  Report
 

jskrabac
Level 4

Join date: May 2010
Location: California, USA
Posts: 3962

The Greek wrote:
Very common. Always start with your smaller arm first when doing unilateral lifts (dumbell curls, dumbell extensions), and then match those reps with your other arm.



I'd actually recommend starting with stronger arm first, and training it as intensely as possible. Say you hit failure at 8 reps, better as hell hit 8 reps with weaker arm or rest-pause it until you do!

Why hold back on the strong arm so that it doesn't progress or worse regresses?

  Report
 

audiogarden1
Level

Join date: Sep 2009
Location: Illinois, USA
Posts: 2861

jskrabac wrote:
The Greek wrote:
Very common. Always start with your smaller arm first when doing unilateral lifts (dumbell curls, dumbell extensions), and then match those reps with your other arm.



I'd actually recommend starting with stronger arm first, and training it as intensely as possible. Say you hit failure at 8 reps, better as hell hit 8 reps with weaker arm or rest-pause it until you do!

Why hold back on the strong arm so that it doesn't progress or worse regresses?


This is the same approach i take. My left arm is the same size as my right, but thats because the bicep is shaped differently. Overall its slightly weaker. When doing unilateral lifts, i do whatever it takes to get that left arm to match the right.

Whether its using body english, dropping the DB from my right hand and using it to assist the left. Just find some way to make your left move the same weight the same (or more) amount of times as the right.

In my (and i think many other lifters) experience, you will likely always have one arm slightly weaker than the other, but you can definitely make it so no one else will ever notice.

  Report
 

csulli
Level 1

Join date: May 2012
Location: Tennessee, USA
Posts: 6138

Brett620 wrote:
I was wondering what is the best way to address my lagging left arm (it's .5" smaller than my right)? Is this fairly common? What is the best way to build it up, especially from those who may have had experience with this. Do you address it with:

1. Intensity (forced reps, drop sets, clusters, etc.)
2. Added volume
3. Add frequency

Any other suggestions?

In my experience you don't actually have to do anything other than train normally for a while. When I first started my right arm was significantly stronger than my left. I didn't do anything special though. After a while it just wasn't there anymore. Now my arms are the same strength and size. Your lagging arm will naturally catch up over time.

  Report
 

Waittz
Level 4

Join date: Nov 2004
Location: Florida, USA
Posts: 2648

jskrabac wrote:
The Greek wrote:
Very common. Always start with your smaller arm first when doing unilateral lifts (dumbell curls, dumbell extensions), and then match those reps with your other arm.



I'd actually recommend starting with stronger arm first, and training it as intensely as possible. Say you hit failure at 8 reps, better as hell hit 8 reps with weaker arm or rest-pause it until you do!

Why hold back on the strong arm so that it doesn't progress or worse regresses?


Because you might end up like this...

  Report
 

csulli
Level 1

Join date: May 2012
Location: Tennessee, USA
Posts: 6138

This is a real pic. Guy was a champion arm wrestler.

  Report
 

audiogarden1
Level

Join date: Sep 2009
Location: Illinois, USA
Posts: 2861

csulli wrote:
This is a real pic. Guy was a champion arm wrestler.


Hope that guy jerks off with the other hand, or he is gonna do some damage.

  Report
 

buzza
Level

Join date: Aug 2010
Location: Italy
Posts: 652

audiogarden1 wrote:
csulli wrote:
This is a real pic. Guy was a champion arm wrestler.


Hope that guy jerks off with the other hand, or he is gonna do some damage.



x2 (LOL)

  Report
1