Trying to obtain better symmetry
Tuesday, September 2nd, 2008Well for quite some time now, i have been having difficulty in achieving symmetry between my left and right side of my body, mostly my lats and my quads. I have been working on exercises that will isolate each muscle group without the assist of the other side of the body. I have composed 2 different quad workouts and it has shown great improvement, primarily with the rectus femoris, which was very uneven. One workout consists of all single leg exercises and the other with both legs. I began a workout doing single arm exercises to really even out the lats. I would do my weak side first. I have had a problem with symmetry since i started bodybuilding last year but i never really completely focus on symmetrical development, just mass building. My chest felt and looked a lot better from using dumb bells but i will still use barbells occasionally. My left arm was usually smaller than my right but wheni started to do single arm exercises starting with my left, it eventually evened out.
I am trying to stay with single arm exercises for my back workout for the mean time. All my exercises are done to failure or near failure doing 4 sets of 8-12 reps per exercise.
Back
- single arm db rows (on a bench)
- db bent over rows
- single arm pull downs (prone)
- single arm pull downs (supine)
- single arm machine rows (upper back focus)
- lower back extension or deadlift
Quads
Workout 1
- Hack squat
- walking lunges
- bicep femoris leg lifts
- single leg extensions
Workout 2
- Squat/ front squat
- leg press (superset w/ db squat to failure)
- hack squat
- leg extention
My leg workout really showed some improvement in my quads. I just started the back exercise so i will update for results. If anyone has any suggestions or any feed, I would really appreciate it. This is a photo of my lat spread, you can already see how much bigger the right is compared to the left.
now
2 weeks out from contest
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