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Bodybuilding FAQ - How Can I Fix Uneven Muscle Growth?


Question: Bodybuilding FAQ - How Can I Fix Uneven Muscle Growth?
How do you control muscle growth rates? I've gained about 12 pounds of muscle mass and I am happy with my progress but my disproportionate muscles are becoming even more pronounced. My right shoulder is bigger than my left, and my left pec is bigger than my right. What can I do to correct this in my workouts?
Answer: The first thing you should do in order to fix your uneven muscle growth problem is check your form. When someone is starting out in bodybuilding, the stronger side (typically the right one if one is right-handed) tends to do more work than the other side resulting in disproportionate development.

Recommendations for Fixing Uneven Muscle Growth

    1. Ensure proper form.

    2. When doing the movement, really concentrate on using the muscles of your left side to move the weight.

    3. You may want to throw in sets of unilateral movements that only hit the underdeveloped area (in your case the right pectoral area).

Sample Chest and Shoulder Workouts to Fix Uneven Growth A good chest and shoulder workout routine that would fix the problem would look something like this:


Incline Bench Press (4 sets of 8-12 reps) with

Unilateral Dumbbell Press (4 sets of 8-12) (Ensure that the dumbbell is light enough as you will need to balance yourself)


Chest Dips (3 sets of 8-12)with

Unilateral Incline Flyes (3 sets of 8-12)

For shoulders, superset:

Unilateral Lateral Raise (3 sets of 12-15) with

Upright Rows 3 sets of 8-12


Bent Over Laterals (3 sets of 10-12)with

Unilateral Shoulder Dumbbell Press 3 sets of 12-15

Only rest 1 minute in between supersets and watch those lagging areas grow.

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