In bodybuilding, size truly isn’t all that matters. Also important is vascularity, definition (‘cuts’), and symmetry. Symmetry means that both biceps, both pecs, both calves… both of every muscle group be evenly developed.

Problems training for symmetry arise because we all naturally have one dominant side (the side that you write with or kick a ball with). This means that you may start of training with one arm slightly better able to perform a set of biceps curls than the other for example. This is then a vicious circle however as each time you train you’ll do a better job of it on that side so increasing the gap between each arm. Even if you train with the same amount of reps on each side, you may just perform one side with better technique. Eventually you’ll find that this results in visibly larger muscles on one side which can look a little quasi-modo-esque.

There are several ways to counter this problem however. One is simply to go down a weight so that’s it’s easily doable for both arms. This might result in your stronger arm getting weaker, but this will at least let your weaker arm catch up – then you can start making the gains again properly.

Another technique is to stop using barbells on your bench press and shoulder press. The reason for this is that if one arm is stronger, then it will take over more of the movement by pushing harder on the bar. If you use dumbbells for your bench press however then each arm is working entirely on its own which will mean they’re both training equally. Better, you can’t really cheat on a movement such as the bench press or shoulder press as you’re sat down.

Similarly you can prevent your weaker side from ‘cheating’ on moves such as the bicep curl by doing isolation curls – sitting down or using a preacher bench. This way, so long as you actually complete both sets, you’ll know that you’re training both arms the same amount.

You can also try and improve your general ambidexterity. Try doing every day things with your other side – maybe brush your teeth with your weaker hand, open doors with it, or try bouncing and catching a ball. Personally I went through a stage of writing a paragraph a day in my weak hand. This should improve your general dexterity on that side and that will translate to better control in the gym.

You can even try training ‘lop sided’ training with a lighter weight in your good hand and heavier one on your weaker side. Of course if the situation still isn’t improving however then it may call for a more extreme solution. You won’t like this of course, but the option always remains to completely stop training one side until the other one catches up. That means going to the gym and just training one arm on every exercise which has the added benefits of developing supporting muscles through the extra balance this requires and keeping your workouts fresh and interesting. Just don’t let the other side get too far ahead or you’re back to square one!

Mack LeMouse

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