I would have to guess you have two problems:
- Not enough strength altogether. In which case you should begin a resistance training program where you build strength in your core, back, legs, etc. I don’t think trying to isolate a particular part of this muscle is feasible or would solve your problem.
2.Some kind of mobility issues such that the way you perform everyday functions is imbalanced. In which case you should search for some shoulder, spine and hip mobility work. Read all the articles by Cressey and Robertson and probably spend a few dollars on some of their programs. Having been to some physical therapists to work on hip mobility, you could do a lot better on your own. I think Magnificent Mobility is like $50, which would be less than half of a PT session anyway.[/quote]
Thanks for the input, I think you are right in thinking it is a strength AND mobility/stretching issue.
Some background maybe called for, at 40y of age I weigh about 100kg with fat to lose. I have been lifting quite regularly for the past 1,5years (2-4 times a week) mostly using some kind of full body routine (e.g. been using several of Waterbury’s routines) and I am not totally without strength, when I do dumbbell rows I use a 31kg dumbbell now. 1rm maxes for Bench at 100kg, Dead lift at 180kg and Squat (below parallel) I have not tried a one rep max on, but it is likely to be at approx 150kg based on a calculator.
So still a beginner in that sense and that’s why I would like to correct my most obvious imbalances now.
The thing is I just don’t know HOW to fix it, I understand that the smartest way to fix an imbalance is to use unilateral exercises e.g. dumbbells, but do I do
- equal amount of sets and/or reps for both sides or;
- extra sets for the weaker side or/and;
- different weight on each side or;
- just train one side only (the weaker)
Should I stretch the antagonist before or after or both? e.g Pecs I suppose in this case.
Maybe walk me through how to do it with dumbbell rows assuming an only somewhat weaker but mass wise a lot smaller left side?
Not trying to be difficult, just can’t find the information.