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Fixing Arm Imbalance

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?

it’s rather common yes…

train unilateral lifts

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.

[quote]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. [/quote]

this is a good idea imo

[quote]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. [/quote]

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?

[quote]jskrabac wrote:

[quote]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. [/quote]

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? [/quote]

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.

[quote]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?[/quote]
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.

[quote]jskrabac wrote:

[quote]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. [/quote]

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? [/quote]

Because you might end up like this…

http://images.t-nation.com/forum_images/b/f/bf9d3_ORIG-arm_wrestler_3.jpg

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

[quote]csulli wrote:
This is a real pic. Guy was a champion arm wrestler.[/quote]

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

[quote]audiogarden1 wrote:

[quote]csulli wrote:
This is a real pic. Guy was a champion arm wrestler.[/quote]

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

x2 (LOL)