Training to Correct Muscular Imbalance

[cdoubleu]

Hey guys,

I’ve had a life with multiple injuries, usually affecting my dominant side when it happens. I’m 38 now and the imbalances this has created In my body are more noticeable than even.

It’s been a while since healing up from my most recent injury and I am able to train fully. The imbalance that I feel mostly seems to affect posture and muscle activation in the hips, lower back, shoulder, neck and arm. Strength is equal though.

Does anyone have any training methods (or treatments) they are aware of that could help?

 

[Rido]

What rep range were you using before?

what about just using more exercises that revolve around using arms/legs separately?

 

[Whopperflopper]

It's a long tough road. You cant favor one side or another, ignore the difference and maintain posture. Maybe things dont line up perfectly anymore, your body will adjust. It takes time, maybe a year or more.

I had to learn to walk again after a leg injury. The human body is a miraculous thing.

Idle, it will waste. Push through the pain, however you have to and work it. It will compensate and adjust. Dont give up.

 

[LarryLove]

You didn’t mention what injury/injuries you had. I’ve had two back surgeries. Both from ruptured discs. In one case I had foot drop on my right side and some nerve damage. It takes time, but I healed. Started from the ground up and focused on single leg movements. Primary movements were Bulgarian split squats, walking lunges, and single leg on the leg press. You don’t need barbell squats. You especially don’t want to barbell squat or deadlift with imbalances. For back, dumbbell rows and pull ups were bread and butter, and stick with dumbbells for pressing movements at least until you get your balance back. Dumbbells and machines are my friends, especially the older and more injury-prone I get.

 

[cdoubleu]

What rep range were you using before?

what about just using more exercises that revolve around using arms/legs separately?

I usually was training in the 6-10 rep range.

While in sports therapy, after enough healing took place to get away from band exercises, I was in a similar rep range because the focus for my therapist was to regain strength.

One thing I’ve been trying recently is dropping weight for a few exercises so I’m in the 15 rep range and really focusing on form and the entire range of motion.

 

[Rido]

I usually was training in the 6-10 rep range.

While in sports therapy, after enough healing took place to get away from band exercises, I was in a similar rep range because the focus for my therapist was to regain strength.

One thing I’ve been trying recently is dropping weight for a few exercises so I’m in the 15 rep range and really focusing on form and the entire range of motion.

I am in my mid 30s but I got tired of injury.

I changed it to 12-18 reps per set, less risk of injury, more focused movements instead of getting sloppy.



I would advise to change your training since we are getting older and you already have a history of injuries.

Just my 2 cents brother. I hope you get better

 

[cdoubleu]

Thanks @Rido, I think I might just try out this higher range for a at least a while. I’ve only been for the last couple weeks.

 

[cdoubleu]

It's a long tough road. You cant favor one side or another, ignore the difference and maintain posture. Maybe things dont line up perfectly anymore, your body will adjust. It takes time, maybe a year or more.

I had to learn to walk again after a leg injury. The human body is a miraculous thing.

Idle, it will waste. Push through the pain, however you have to and work it. It will compensate and adjust. Dont give up.

No doubt, it really is. I’m 2 years since my most recent injury; have made tremendous progress. I just think that my focus on regaining the strength I lost may have had me pushing through imbalances to achieve a certain level of strength.

I really try not to favour one side, but with the imbalance it feels like one side is always trying to do more. That snowballs into the stronger side feeling even more worked than the weaker side; thus adding to the imbalance.

If I try this lower rep range for a while longer, maybe that will help.

I appreciate the inspirational words man.

 

[cdoubleu]

You didn’t mention what injury/injuries you had. I’ve had two back surgeries. Both from ruptured discs. In one case I had foot drop on my right side and some nerve damage. It takes time, but I healed. Started from the ground up and focused on single leg movements. Primary movements were Bulgarian split squats, walking lunges, and single leg on the leg press. You don’t need barbell squats. You especially don’t want to barbell squat or deadlift with imbalances. For back, dumbbell rows and pull ups were bread and butter, and stick with dumbbells for pressing movements at least until you get your balance back. Dumbbells and machines are my friends, especially the older and more injury-prone I get.

These are some good thoughts. Squats and deadlifts (deadlifts are my favourite lift) really do exaggerate the imbalance. Feels like I pull from my left-side/uninjured side, which probably isn’t helping correct, but is possibly adding to the imbalance.

I’m probably just need to chill for a while and set the ego aside. So hard being so much weaker than a guys used to so you want to get those big lifts back up again after being sidelined for so long.

My injuries have always been sport or activity related. A big fall or whip out type things. Broken bones/joints or tendon tears. I’ve managed to avoid major injury in the gym; more
stuff like tweaks and strains.

 

[AlwaysHungry]

Look I’m the same left side stronger more developed than the other due to injuries etc.

At the end of each exercise I lower the weight and I do an extra or two extra sets higher reps to send blood! So the weak side has always some more blood in it.

I only notice the difference as far as size goes from one side to another the only part who is visible is lower back , but even then if I wanna pose and breathe right I make it to not be noticeable.

That method have worked for me as fast as physique looks wise. At the training and in front of my mirror I always feel it.

 

[Trap zola]

Hey guys,

I’ve had a life with multiple injuries, usually affecting my dominant side when it happens. I’m 38 now and the imbalances this has created In my body are more noticeable than even.

It’s been a while since healing up from my most recent injury and I am able to train fully. The imbalance that I feel mostly seems to affect posture and muscle activation in the hips, lower back, shoulder, neck and arm. Strength is equal though.

Does anyone have any training methods (or treatments) they are aware of that could help?

Hey man . I can speak on what you’re going through as well . I had my left shoulder reconstructed after a bad mountain bike crash . As well as herniated L5s1 disk There’s a theory in sports medicine that keeping active in body parts that are able, can speed healing in your injured parts .so I viewed keeping active in my legs n such as a win win . Obviously when I started training shoulders my left was grossly weaker than my right. What worked for me was stopping the reps for both shoulders at the same rep my weak left failed at , and over the course of Aprox 6 moths my left was able to match the output of my right , than build em both up further the same .

 

[LarryLove]

These are some good thoughts. Squats and deadlifts (deadlifts are my favourite lift) really do exaggerate the imbalance. Feels like I pull from my left-side/uninjured side, which probably isn’t helping correct, but is possibly adding to the imbalance.

I’m probably just need to chill for a while and set the ego aside. So hard being so much weaker than a guys used to so you want to get those big lifts back up again after being sidelined for so long.

My injuries have always been sport or activity related. A big fall or whip out type things. Broken bones/joints or tendon tears. I’ve managed to avoid major injury in the gym; more
stuff like tweaks and strains.

I know, the ego is a killer. I see people slamming around big weight at the gym and I get pissed that I can’t get a heavy pull anymore. I’ll run NPP, feel good and get stronger. Then I’ll say “I’ll just go sumo, easier on the back.” Or “good form is everything.” Then I’m hurt again, ready to jump off a bridge. That’s my battle with getting old in a nutshell. Blows.

 

[cdoubleu]

Anyone have experiences that have led them to believe that AAS helped with recovery from imbalances created by injury? After prolonged inactivity on an injured side it’s almost like a form of muscle wasting.

 

[jJjburton]

Anyone have experiences that have led them to believe that AAS helped with recovery from imbalances created by injury? After prolonged inactivity on an injured side it’s almost like a form of muscle wasting.

Absolutely, it will be able and even, i will say my left calf is bigger then right because i would jump off my left calf in basketball, and i believe broke my right. But that was the only leg i jumped with, so thats 5 years of jumping on one leg not other. Think about all the time you used that one side how long? It will take time.

just train normal, and it will fix itself eventually. i believe

Also consider yourself fortunate to be able to even lift. It could of been worse.

 

[Whopperflopper]

Absolutely, it will be able and even, i will say my left calf is bigger then right because i would jump off my left calf in basketball, and i believe broke my right. But that was the only leg i jumped with, so thats 5 years of jumping on one leg not other. Think about all the time you used that one side how long? It will take time.

just train normal, and it will fix itself eventually. i believe

Also consider yourself fortunate to be able to even lift. It could of been worse.

It's very humbling. When you see prosthetics, and wheelchairs.

I feel like such a bitch complaining about my wobble.

 

[cdoubleu]

Absolutely, it will be able and even, i will say my left calf is bigger then right because i would jump off my left calf in basketball, and i believe broke my right. But that was the only leg i jumped with, so thats 5 years of jumping on one leg not other. Think about all the time you used that one side how long? It will take time.

just train normal, and it will fix itself eventually. i believe

Also consider yourself fortunate to be able to even lift. It could of been worse.

It's very humbling. When you see prosthetics, and wheelchairs.

I feel like such a bitch complaining about my wobble.

No doubt, having the chance to get it all back is very humbling. Some don’t get that chance.

I sure don’t want to squander the opportunity. Getting guy’s experience in a similar situation a good way to seize it.

 

[jJjburton]

I usually was training in the 6-10 rep range.

While in sports therapy, after enough healing took place to get away from band exercises, I was in a similar rep range because the focus for my therapist was to regain strength.

One thing I’ve been trying recently is dropping weight for a few exercises so I’m in the 15 rep range and really focusing on form and the entire range of motion.

Trying this now….