Muscular imbalance

[huh2142]

I recall reading in a thread where someone was asking why their bicep was smaller/less muscular (don't remember the phrasing). That question got me wondering, how do you detect a muscular imbalance and what is the best way to go about fixing it.

In most cases it seems like you should be able to see it. In my case it is fairly obvious that my front and side shoulders (deltoids) have some muscle while the back portion is non-existent. Using dumbbells I can do more weight on exercises that stress the front and side muscles.

I've started the Strong Lifts program. Right now I'm in the learning how to do the exercises properly phase.

Would swapping the OH for the back press help me reduce the serious shoulder imbalance I have or should I just stick with the OH? My logic for switching exercises is that using an exercise the focuses more on the deficient muscles will help more because I will be forced to use those muscles where with the OH I may have a tendency to use less than perfect form and use my stronger muscles while neglecting the weaker ones.

Up to this point my exercise regiment has been what every the health club "expert" recommended and whatever exercises I like doing. I have not really focused on a goal. My goal now is to get stronger and reduce muscular imbalances to a minimum. Reducing my %BF is important too.

And for your entertainment.

Stats:

Age: 43
20% BF
185 lbs
5'7"
16" neck (relaxed)
41" chest (relaxed)
38.5" Waist (relaxed)
22.5" thigh (about 4" above knee) (relaxed)
13" Arm (relaxed)
15.5" calf (relaxed)

Any and all opinions and comments are welcome. I've had enough time to develop a thick skin.

 

[brikis98]

Originally posted by: huh2142
Would swapping the OH for the back press help me reduce the serious shoulder imbalance I have or should I just stick with the OH? My logic for switching exercises is that using an exercise the focuses more on the deficient muscles will help more because I will be forced to use those muscles where with the OH I may have a tendency to use less than perfect form and use my stronger muscles while neglecting the weaker ones.

A program like Stronglifts 5x5 uses compound motions that use every muscle in your body in a very balanced way. For example, when properly squatting below parallel, your quads are very nicely balanced by your hamstrings. When doing overhead press, the front of your deltoids are used just as much as the back of your deltoids. So, if you stick with a program like this, you won't have to worry about muscle imbalances. However, for this to be true, you must use proper form on every exercise.

You mentioned how on OH press you are "forced" to use stronger muscles instead of weaker ones. The only way this would happen is if you were not using proper form. The solution is really simple:

1. Check your ego.
2. Use less weight that allows you to keep proper form.
3. Stick with the lower weight until the "weaker" muscles catch up.

This applies to every exercise. Do not accept even a single rep that does not use proper form and full range of motion. Very often, that means lowering the weight for a while. However, you'll make far greater gains in the long term with proper form than without.

 

[huh2142]

45 lb OH here I come.

Thanks for the advice

 

[CKent]

Fap with your other hand sometimes.

Seriously though, just do compound movements as another poster said and things will even out.