How Much Muscle Imbalance Is Normal?

In this QUAH Sal, Adam, & Justin answer the question “How much muscle imbalance is normal?"

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“How Much Muscle Imbalance Is Normal?"
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[TheBcoolGuy]

I have real problems with asymmetry. It's not some aesthetic issue. It's an issue of dysfunction. My right shoulder and tricep are way behind the left side, to the point that they rest at a different angle on the what we in 3D modelling call the "normal z axis", basically the rotation from the shoulder joint. I can't naturally raise the barbell level above my head. The left side goes up higher than the right. I've also got issues with the bench, but it's harder to tell there, and I think dumbbell rows are a little uneven too. My right trap is significantly smaller than my left. I think it all started when I was shoulderpressing unevenly during the first few months of my training, and it just snowballed from there. I've tried doing unilateral dumbbell shoulderpress for months. Now my right arm is stronger in that movement, but it's still as far behind in the measurements. You can see the left shoulder is rounded, and the right is not. I'm concerned I might not even be able to lift if this continues much longer.

[AL_FARID_]

I have zero pain or “problems” HOWEVER my entire right trap pec and lat are SIGNIFICANTLY lower than the left side BUT I don’t notice any strength difference between the 2.

[chrischairamonte]

I am more curious about push/pull imbalances . I ve seen some programs like starting Strength that have bench and press overhead. Then squats and deadlifts but then maybe just kinda though chin ups in there maybe like there not a main lift. Is it that critical to exactly have equal amount of from and rear delt work ? Or hamstrings to quad ratio of work ?

[stndpickle]

I agree with you all. I also use the mind to muscle connection. Say a bench press, pull down, rows, etc. I tend to focus on the one side that is weaker especially on a press. So that I feel that connection to that side, to push that muscle connection more. Also just picked up your book Sal, I am enjoying it very much.

[davifurtado]

I'm the person who asked the question, and Adam answered partially what I had in mind. I wanted to know if having muscle imbalances (one side stronger) was normal, because I can definitely see that, for example, when I'm doing overhead press on that last rep my left side will struggle a little bit to push the weight up, the bar goes up diagonally instead of straight

I was wondering if that was something I had to be cautious off, but I believe I'm fine

[Spirit_Maxim]

Is 0.39 inch more alot or should i keep training like normal

[mayukhsen]

Guys I have a question for you all regarding this muscle imbalance conundrum.



How many feet elevated to knees height one arm push ups one should be able to do in order to be able to bench double bodyweight?


So for example if you take a guy who benches double bodyweight, how many can he do each arm?



Because if we know the answer to this question, and then if we equalize the reps of the stronger arm to the weaker arm, set by set, workout by workout, for weeks, then shouldn't we eventually be able to eradicate that imbalance?



Same thing should work for archer pull ups/ archer bodyweight rows.

[wondering]

I never understood how unilateral work is the answer to this. I would think it would potentially cause the issue.

With a barbell both of my arms are moving in the same space forcing them to become
Equal. I’m not benching with one side way up in the air and the other towards the floor.