How to Fix Muscle Imbalances & Asymmetries: 4 Science-Based Tips

My top 3 strategies for correcting muscle imbalances and asymmetries. These tips apply to anyone with one pec, bicep, lat or glute bigger than the other!

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SOURCES:

Scientific References:

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MUSIC
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Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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[JeffNippard]

Here are the timestamps for the 3 tips for fixing imbalances. Enjoy!

3:13 - Intro/True imbalances and shape differences
4:28 - Tip 1
8:11 - Tip 2
10:36 - Tip 3
14:00 - Bonus Tip

Hope you're having a great weekend and I'll see you all Tuesday!

[ni-tric]

one other tip I would add is start with the weak side for unilateral movements. let the weak side determine how many reps you will do with the stronger side. so lets say you pick the weight, start with weak side, and can only do 10 reps. do your strong side next but do not exceed 10 reps even if you know you could. this way you can strengthen the weak side without making the strong side even stronger, but also not losing strength in the strong side!

[Moose]

Holy crap what a gem. This is a phenomenal combination of scientific, anecdotal, and theoretical advice. I love that it's personalized and supported. You're a champion of the people!

[AdamMc]

*Solid video brother, most don't realize that we'll never truly be 100% symmetrical*

[gabenir]

TIP #4: When performing unilateral exercises, always start with your weak side first. For example: With Dumbbell Biceps curls, start with your weak arm and then the dominant arm. That way you know how much you're able to lift with the weak side, as opposed to struggling with the dull side after starting with the dominant arm first.

[h.mc]

can’t wait to start screaming, “RIGHT SIDE, RIGHT SIDE” during the top set of a lat pull-down PR in a busy gym

[MischaWorldwide]

Yo Bro great video. As a scoliosis patient myself, I‘ve (self) studied that topic for years and one thing I found out for me personally is that more volume only works for the weak side, if you do the sets BEFORE the strong side. So for example unilateral triceps pushdowns: 12x weak / 12x weak / 10x weak + 10x strong / 10x weak + 10x strong etc. You start with the weak side and after 2 or 3 sets you don’t use more reps as you could do on your weak side after set 2 or 3. so you basically do less then you need for your strong side which will result in slight atrophy over 1 year but therefore you even out your visible weakness over time. thats the only thing which actually worked for me after all that time. Will try to pre-activate my weaker side from now on tough, thx for the advice . cheers from Switzerland.

[sulezraz]

4:28 Improve Mind-Muscle connection with weaker side
6:01 Pre-Activation exercise - do an isolation exercise before moving onto a heavy, compound exercise. Activation carry over and priming benefits for compounds.
8:12 Don’t only include bilateral exercises.
10:38 Film your sets or get feedback from a trainer or training partner. Could be a mobility issue or a bad issue.
13:59 Add more volume (1-3 sets) to weaker side.

[StephanieButtermore]

Awww Rashaun liked the shoes!!!! Yay!!! 🙌

[rickopotamus]

brilliant advice seriously. nearly every fitness youtuber does a video on this and yours is the best and most in depth.

[jourdannelson]

My biggest thing is how weird it feels to only be noticeably sore after a workout on my dominant side, so it really feels like my non dominant isn’t getting worked enough if it’s not really sore.

[rajpatel]

How do i fix my left nut being bigger than my right

[nathanvanderriet]

Glad you've mentioned the lat insertions because my right one has always been a bit longer than my left

[gilhuberman]

My personal tip is about everything that surrounds the actual exercises.
When setting up equipment for a training - check if you automatically use your stronger side first. Example - With every DB exercise- pick up the weaker side first, or when doing a cable crossover- place the hands above each other in an alternating fashion.. etc .
It's the accumulation of many little details that can make big differences in the long run, especially for that mind-muscle connection

[MarelisaFabrega]

This man is a genius when it comes to weight training. I just can't get enough of his videos.

[LeGoldenWaffle]

'December 13, 2018' lol Jeff is literally ahead of his time

[nkynative]

My left pec & lat is slightly more defined than my right side and i found out that when im driving i have my left arm up on top of the steering wheel and kinda push down the whole time and that kept tension on my arm and through my chest and lat.

Seems silly but if your Pec or Lat has more definition on the same side as your steering arm then consider this if you drive often.

[burticvs]

Reeeaaally appreciated this video. I've always had my stronger arm lagging behind my weaker arm for some weird reason. I tried the 10-second flex and could really feel a difference in my lifts during the workout and post-workout. Love your videos. I have experienced a lot of improvements in my lifts and physique since using your tweaks to my workouts.

[samg]

I just wanted to thank ya mate! Outstanding info, 2 years 5 months into my training and just noticing area's that need attention, Left shoulder, left upper chest, right Bicep, right quad. Applied your tips today and I must say bloody unreal! Helped me heaps just to truly connect again, the mental cues, flexing ect, you do unreal mate
TY❤️🙏🏆

[grim]

you deserve everything coming your way, unrivaled quality.