5 Causes of MUSCLE IMBALANCES and How to Solve Them (Fix Uneven Muscles!) | Doctor’s Opinion

5 Causes of MUSCLE IMBALANCES and How to Solve Them (Fix Uneven Muscles!) | Doctor’s Opinion


Yo what’s up?! Dr. Swole here, MD body
builder back with another video so I got a question on my last YouTube video from
Dyno was saying can you do a video on fixing muscle size and bounces on
different sides and Evs weighed in as well and said notice this is a problem
of mine with most of my muscles weaker right quad hamstring and glute weaker
left bicep etc great question and we’re gonna answer that today I think uneven
muscles and how to address them is an interesting topic in bodybuilding and
it’s something that I wondered about earlier on in my training today we’re gonna
talk about five reasons why you might have muscle imbalances and how to
address them namely we’re going to talk about my muscle connection technique
unaccounted volume structural asymmetries and lastly genetics alright
so first we’re going to talk about the mind muscle connection this is basically
how well you feel a muscle contracting during an exercise and there’s actually
a recent study in 2018 showing that it probably has a role in hypertrophy now
in terms of how this causes uneven muscles I think the most common reason
would be your dominant versus non-dominant side this is definitely
something I’ve noticed in myself for example when doing one-armed rows it’s
harder for me to feel my left lat contracting in the row then on my right
side you know what’s the solution for this first of all you can try activation
work so you can look this up but there are drills that you can do for different
muscle groups in order to develop that mind muscle connection and help you cue
the muscle when you’re actually training I generally recommend doing a mix of
bilateral and unilateral work but in this case you might lean towards doing
slightly more unilateral work now the benefit of unilateral work is that it
really lets you focus on both sides independently so in my example of one
arm rows if I’m doing them unilaterally I can really focus on my left side to
make sure I’m maximally stimulating the now I recommend that you should be
matching sets on both sides just because one side stronger doesn’t mean you
should be doing more reps to make sure this happens you might try starting with
your weaker side when doing unilateral movements to make sure that you’re
matching those reps reason number 2 technique this one’s pretty easy to
understand basically you have some sort of asymmetry between your two sides when
performing exercises that causes a better stimulus on one side an example
of this might be leaning to one side slightly in a squat
notice that this doesn’t necessarily apply to only bilateral exercises to use
our previous example in a one-arm row you might be pulling slightly deeper on
one side now how do you solve this first of all film yourself I’m really big on
filming yourself training because it’s a great way to get instantaneous feedback
and you don’t need a coach now there’s a lot of good material online on proper
lifting technique so read up on that understand the biomechanics of the
movement and how to stimulate the target muscle and then when you’re in the gym
film yourself doing an exercise compare the two sides and look for asymmetries
if you can detect some sort of difference between the two sides try to
fix it try again film yourself and repeat I personally
think that you can make great strides in your technique just with a smart phone
and a critical eye but it’s definitely also helpful to have someone else who’s
more experienced have a look at what you’re doing so you could get a friend
who’s well-versed in the gym to watch you or you could hire a coach reason
number three is unaccounted volume this includes any activity outside the gym
that might be favoring one side for example you might be a tennis player and
have a stronger bigger dominant arm or this might involve doing something at
work where you use your two sides unevenly now for our solution first of
all I’m gonna say that you shouldn’t be just jumping to adding more sets onto
your weak side in order to correct your imbalance I think the most common causes
of imbalances are the first two reasons we talked about and you should try to
fix those deeper underline issues before you just throw in more
volume however in this case where you’re unintentionally training one side more
than the other through outside the gym activities I think you could consider
adding more sets on your weak side okay reason number four is structural
asymmetry now this goes deeper than technique an example I’m going to use is
pelvic asymmetry I spent some time working in a sports medicine clinic and
this was a common condition we saw it’s basically where your pelvis actually is
out of alignment which is caused by a number of reasons
but it can throw off your mechanics change how you activate your muscles and lead
to other muscles compensating to illustrate this if you think about the
pelvis leaning to one side the spine ends up curving to compensate which can
subsequently change how your shoulder blades sit it’s pretty intuitive to see
how these deformities might change the way you’re able to activate those
muscles and thus build them now how do you know this is happening to you you
might notice this when you’re filming yourself and you see asymmetries in your
technique you can also take pictures of yourself for example standing with your
back facing the camera and taking a photo and comparing the two sides these
sorts of conditions might also manifest in actual symptoms like having pain in
one of your joints now in terms of the solution for this you should probably
see a medical professional so mention to your doctor you might benefit from
physiotherapy where they might do some mobility work and specific strengthening
to correct the imbalances or it might be helpful to see an actual sports medicine
doctor all right lastly reason number five is genetics
now I put this last because I think you should really be trying to troubleshoot
all those other causes first before blaming an imbalance on genetics
genetics do play a role in how your muscles look but rather than the size of
the muscle itself this probably has more to do with the actual shape of your
muscles now in terms of the solution there really is none for the shape of
your muscles themselves a common this is the shape and the way your abs
are laid out on your midsection someone might complain that oh I have a 5 pack I
only have 3 divisions of my abs on one side and two on the other unfortunately
that isn’t going to change regardless of how many asymmetric crunches you do the
shape of your muscles however can affect how big they look depending on the angle
of viewing and it’s something to consider that’s all for now guys thanks
for watching if you enjoyed this video make sure you like the video and leave
me a comment this will help me to grow the channel so we can reach more people
if you haven’t already subscribe and we’ll see you next time

13 thoughts on “5 Causes of MUSCLE IMBALANCES and How to Solve Them (Fix Uneven Muscles!) | Doctor’s Opinion

  1. Is it a good thing to over do exercise with muscles like ive seen a video of arnold schwarzenegger and he talks about shocking the muscle during a workout now i did this and ended up basicly sore for almost 2 days….is this good or bad thanks doc 👍

  2. Isolation for different muscle groups really help. Let’s say your left bicep is smaller, when you do alternating dumbbell curls, start curling with you left arm first, brush your teeth with your left, even start whacking the eggplant with your left and eventually it’ll catch up

  3. think i need to start filming my workouts (at least my top sets). any suggestions for filming the squat, bench, and deadlift?

  4. I have one year to change my physique …is it possible to loose fat and gain muscles together?
    I don't want to be huge .. just good enough like neoshred ir like you I am 6ft ..84 kg

  5. Thanks for making the vid,.

    The muscles that are least balanced are my arms (right side is smaller and a little weaker, I'm a Southpaw) and my obliques (which might be genetic)

    My biggest problem is that I train 99% of the time bilaterally with bodyweight exercises (I work out at home because I don't have a lot of time to spare in between school and work)

  6. Thanks for this video man. It blows my mind that you have this type of interaction with your viewers and almost makes me feel guilty lol. Thanks for the shout out and going over this topic, helped a lot. Keep grinding these videos man and remain positive! You're channel is really shooting up. The first thousand subs is always going to be the hardest, keep being consistent and cover big topics, i believe in your success

  7. Question… Been training for 3 years. Legs are just SO much bigger than my upper body because of genetics…. I do legs once a week because of this, but what would you do. Like my quads/ass/calves are just huge/thick just from genes. I do legs just so I'm not "that guy" who skips… but like I don't need them to grow.

  8. Question about resting in between sets, I know you made a video on the efficiency of drop sets but is there a negative to waiting >3mins between sets to be able to preform a set without falling below the 10% rule?

  9. Hey Dr. Swole, can you make a video on the physiological factors of ''lifting stunting growth''?

    I'm not claiming that it's a thing, but obviously a theory built upon through centuries. Perhaps you have done some reasearch as a medical doctor?

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