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🔥 We all suffer from muscle imbalances, uneven arm size, chest legs etc. Imbalances are can be caused by a variety of different &complicated factors. Improving them can be done in a variety of ways dependent on the individual; however it is important to note that some are just genetic and cannot be fixed.

🔥 First potential cause; Imbalances in muscle development can commonly be caused by weaker or lengthened muscles supporting the joint that the imbalanced muscle acts on. If the supporting muscles are weak the imbalanced muscle does not have a good foundation to produce force which will lead to compensation and the muscle getting less volume of training. For example if your scapular stabilizers are weak on one side your pec might be smaller because you’ll tend to protract that shoulder during benching or overuse the anterior delt.


Next is neural & dominant sides; we typically have dominant sides which will tend to perform more work due to greater activation (subconsciously). If you’re right side dominant you’ll tend to produce a greater force with that side then with the contra lateral one. This becomes more apparent when lifting heavier weights as muscle recruitment increases. If one consciously makes an effort to increase force production with the weaker side the imbalance can be attenuated over time.

How can you improve on these? To fix imbalance due to postural issue you must address the root of the problem. Working on strengthening the stabilizing muscles of the joints where the problem is also fixing the imbalance at the joint will be the first step. This can be done with corrective exercise and stretching. Now the next step which is the same for the neural and dominant side problem is performing unilateral exercise. These exercises will allow for the muscles to be recruited without interference from the other. Over time the smaller side should “catch up” in size to the other. Ones a neural firing is synchronized (both movements occur at the same pace/time) one may move onto bilateral exercise.

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