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  1. #1
    Frequent Poster JeezyDaSnowman's Avatar
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    Exclamation Need new personalized workout program

    My left arm is smaller than my right because I had an elbow procedure done a couple years ago. I am now 194lbs, been bulking, making good progress. But the difference between my left arm and right arm is still there (bicep, tricep, and shoulder). What I have been doing is just an extra exercise (3 sets) for my left.

    In my case I would need a physical therapist in which knows a lot about bodybuilding.

    I would like to step this up and do more work on my left so I have a better hope of my left looking like my right...

    Here, I'll post what I am thinking of doing.
    chest/left tricep (maybe 2 exercises)
    legs
    back/left bicep (maybe 2 exercises)
    shoulders
    arms (normal arm day)
    off
    off

    Maybe do that for a couple months^^^^?
    1/1/10 180lbs benched 260 while on creatine 16%bf
    1/29/10 170lbs
    3/1/10 165lbs
    3/30/10 158lbs 10%bf
    175lbs injured. not working out/physical therapy

    finally 200lbs (9/13)

  2. #2
    Regular Poster revElrod2's Avatar
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    Default

    Of course it is always your call, but I would not be doing any significant extra work for your lagging side. There will always be some parts that are not symetrical. After both of my shoulder surgeries I have not done anything extra for the atrophied sides othee than ROM work and physical therapy. It all balanced out fine. Again, up to you though.
    NASM-CPT, USAW Sports Performance Coach
    "Weakness is more often a choice than it is a condition. Choose strength."

  3. #3
    M&S Elite Member Stevo985's Avatar
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    I wouldn't add in extra workouts.

    What I'd do is limit your workouts to your weaker side.

    So for example if you're doing Dumbell bicep curls, start with your weaker side and do your set. Let's say you do 8 curls with 14kg.
    Then when you come to do your stronger side, do exactly the same number of reps and weight.
    Even if you feel like you could do more on your strong side, resist the urge.

    Apply that with all your single sided exercises and it'll soon catch up.
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  4. #4
    M&S Power User Nezzy's Avatar
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    Just do the same on both sides and use dumbells. Keep pushing for progression and your weak side will catch up. Chose a proven workout. You aren't unique you don't need anything customised.

  5. #5
    Axe murderer fatboyjay's Avatar
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    ^^^ this^^^

    Took the words out of my mouth.
    "You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a life long project"
    Jim Wendler.

  6. #6
    Coming Up The Ranks rhiNOx's Avatar
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    It's an imbalance in your atlas you need chiropractic alignment... Along with some corrective stretching you'll be alright just keep doing what your doing
    "Right now, your competition is training"


    "If","perhaps" and "but" never got any person anywhere

  7. #7
    Just joined M&S
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    Default diddo on the dumbbell work

    Quote Originally Posted by Nezzy View Post
    Just do the same on both sides and use dumbells. Keep pushing for progression and your weak side will catch up. Chose a proven workout. You aren't unique you don't need anything customised.
    At 45 years old I had shoulder surgery and had the same problem, surgery side was smaller/weaker than non-surgery side. 3 years later and now there is really no difference. I did nothing but dumbbell work (same weight both sides as mentioned above) for a few years and still do a lot of dumbbell work. My surgeon though now in his 60's used to lift a lot. He was the one that told me to use dumbbells, great form and not to be afraid to start lifting heavier weight/lower reps once I felt strong. I throw in a good bit of barbell work now too but still primarily stick to dumbbells.

 

 

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