How to address obvious size differences on left and right sides.
I know that its normal for people to have one side of the body be a little bit larger than the other. For instance my right arm is a little bit larger than the left. But, when and how do you address these things?
I've noticed that my right glute is noticeably smaller than the left glute. It's true I spend a lot of time staring at my @$$! At what point do you address something like that? And how would you do so?
I have noticed that while on my upper body my right side is stronger, on the lower body that doesn't seem to be the case. When I do single leg work the left is just as strong as the right, but the right side actually seems to be less stable. So, when I do single leg squats I can do the same number of reps on each side, but my form on the right side isn't as good. I'm more likely to lose my balance or have my knee come inward when I'm on my right leg than on my left. This has been the case for a while now; at least three months since I first noticed it.
I like DanceDiva's solution, but if you must balance the muscles, the solution may be as simple as doing an extra set for the weaker side for unilateral work (dumbbell rows and single-armed military presses, for example).
Also, the lack of balance may be a coordination/flexibility thing rather than a strength thing. For me, doing single-legged squats is very easy on my right side, but much harder on my left, but only if I use less than 5 lbs as a counterweight. Once I up that to 15 lbs, both sides are equally easy/hard, so while I don't think I have a strength imbalance, there are definite problems with flexibility and mobility on my left side.
I'm guessing you throw right handed? And probably kick right footed? All that time, you are single leg balancing/stabilizing on the left leg during the movement. Your right doesn't get as much practice.
Rippetoe would (probably) tell you just to do bilateral movements and the weaker (and presumeably smaller) side will catch up as you progress.
Others will tell you to add some unilateral work and always start with the weaker/smaller side first.
I understand exactly what you mean. Like LisaS said, it's probably due to all those things you do that in sports and our everyday lives that make one side stronger than the other.
For instance, I have been a bowler for a long time. Because of that my right arm is pretty strong because it picks up and rolls the ball. But for the lower body my left side is stronger and more stable, because I balance on the left leg when I release the ball.
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Karen -- Not going in circles anymore!
There are 3 different type of things that can make one side look different than the other. It is not just strength. It's a mixture of flexibility, strength, and mobility. Feel your upper trapz/levator scapula muscle. Which side is tighter? The side you use more often or the side you use less often? Usually the side you use more often (right handed or left handed) is tighter than the other side. You can maybe do shrugs the same weight on both sides, but one side is still tighter than the other and can make the shoulder appear higher than the other side as well.
It's very important to do mobility before exercising and flexibility (stretching) after exercising and even out both sides of every muscle as much as you can. It is good to also include foam rolling as well to help relax the muscles for mobility and flexibility work.
speaking of butts, I want my butt smaller! I think its too flat and anterior tilted. I am trying to fix it! I am working heavy on the deadlift right now and glute activation work to try and slim it up and get the pelvis in a neutral position.
I want to unlflat my butt, so that means slimming right? or is there another word to it? Does it mean that I need more muscle in my butt, so it won't be flat?
I want to unlflat my butt, so that means slimming right? or is there another word to it? Does it mean that I need more muscle in my butt, so it won't be flat?
If your butt is flat, it does not need slimming, it needs building up or hoisting up.
That can occur by more muscle, larger muscle, added fat, or combination of those.
Big genetic component. Some folks ain't never gonna be so blessed.
That's what I am working on. building muscle in my butt. I am also trying to get a neutral pelvis. its anterior tilted and I hate it when looking in the mirror from the side. probably because of the flat butt.
I looked through the search area here on this forum on anterior tilt and found this thread Anterior pelvic tilt and squatting I should avoid squatting until my pelvis goes neutral and I think I should change my stance in my deadlift to wide (sumo deadlift instead of regular deadlift) to put less pressure on my back until my pelvis is fixed. This is why my butt looks flat probably! I am going to do sumo deadlifts, long stride lunges, RDL's, pull throughs, etc. maybe leg curls as well to isolate them at the end of leg day? Is it a good idea to do it all in one day or is that like too much? I would do one leg RDL's if my hamstrings would stop being stubborn and let me touch my toes! I think its weak hamstrings that is causing the anterior pelvic tilt and strong quads even though I can deadlift more weight than I can squat correctly and try and get parell (probably also flexibility issue too cause of stubborn hamstrings). I know I can defiantly do leg extensions with more weight than hamstring curls
That's what I am working on. building muscle in my butt. I am also trying to get a neutral pelvis. its anterior tilted and I hate it when looking in the mirror from the side. probably because of the flat butt.
I looked through the search area here on this forum on anterior tilt and found this thread Anterior pelvic tilt and squatting I should avoid squatting until my pelvis goes neutral and I think I should change my stance in my deadlift to wide (sumo deadlift instead of regular deadlift) to put less pressure on my back until my pelvis is fixed. This is why my butt looks flat probably! I am going to do sumo deadlifts, long stride lunges, RDL's, pull throughs, etc. maybe leg curls as well to isolate them at the end of leg day? Is it a good idea to do it all in one day or is that like too much? I would do one leg RDL's if my hamstrings would stop being stubborn and let me touch my toes! I think its weak hamstrings that is causing the anterior pelvic tilt and strong quads even though I can deadlift more weight than I can squat correctly and try and get parell (probably also flexibility issue too cause of stubborn hamstrings). I know I can defiantly do leg extensions with more weight than hamstring curls
It's hard to know if it's too much without knowing your total program. It's unlikely you need to do all those at once, and the leg curl isn't going to be necessary.
not touching your toes and one legged RDLs aren't an issue. You just do them with YOUR range of motion. Consider it a stretch, too. My fear is that you're doing them wrong. They don't actually involve toe touching, so don't worry about that.
one leg rdl is tough because of balance. Even without the weight, balancing on my right leg is the toughess and half of the time I have to re-do the rep when I lose my balance.
Just keep doing them. The same happens to me. Especially if I try to do long sets.
Put both feet down between reps. Pause and start again. Break them up into sets of 4-5, then add reps when you can do that many easily. Over time, you add more reps and increase the ROM.
I don't post that much, so charlie may get to 500 before me.
anyway...
I read an article somewhere today about hamstring tightness saying that it can be caused by sleepy glutes. All you are supposed to feel in RDL's and pull throughs are just the stretch right? and they should not be tight the next day? I know I'm defiantly using my glutes, but my flexibility for the hamstrings has not improved. I heard that trying to stretch the hamstrings will make flexibility worse. I have been doing a lot of hip flexor stretching lately to try and help with the hamstrings.
I read an article somewhere today about hamstring tightness saying that it can be caused by sleepy glutes. All you are supposed to feel in RDL's and pull throughs are just the stretch right? and they should not be tight the next day?
Why do you think your hamstrings are tight? Because you can't touch your toes? You could have trouble relaxing your glutes when you're trying, which limits your ability. That's not tight hamstings.
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I know I'm defiantly using my glutes, but my flexibility for the hamstrings has not improved.
Calm down, Mon... No one's telling you not to use your glutes, so you don't have to defy anybody.
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I heard that trying to stretch the hamstrings will make flexibility worse. I have been doing a lot of hip flexor stretching lately to try and help with the hamstrings.
You probably need to be evaluated by someone qualified. It really will depend on where your flexibility is actually being hindered.
probably from not stretching everyday and all day. I only do it when I workout and play softball. I should be doing it everyday at least 3-5 times a day in order for a change. I thought doing it like once or twice a day will work, but thats not enough. When I bend over to touch my toes, my butt should stick up and it doesn't want to. When I go to down facing dog (yoga pose), my butt does not want to stick up. its stubborn. anterior tilt should at least make it easier because my butt is already sticking out
speaking of butts, I want my butt smaller! I think its too flat and anterior tilted. I am trying to fix it! I am working heavy on the deadlift right now and glute activation work to try and slim it up and get the pelvis in a neutral position.
Are you sure you want it smaller? Because you said your dream was to hit the softball with more power and most girl softball players with power like Crystal Bustos have big cabooses.
How to address obvious size differences on left and right sides.
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