arm size

[guard]

hey guys, i broke my left arm a while back and suffered some atrephy. It isnt noticeable to anyone(i notice it when i put a shirt on and my right arm fills the sleeve and the left one doesnt fill it as much) but it drives me nuts. how do i get it to catch up with my right?

[Adam F]

Guard. My buddy had the same thing happen to him, but his was very noticeable. Enough to joke and tease him. Here are a few tips.

1. Stay away from machines for the most part. Example like a two hand seated chest press on a single pulley/cable machine. Your dominant side will take over and do most of the work.

2. Use more dumbbells and unilateral (one arm at a time) movements. Unilateral training can be done with dumbbells, one arm cable movements or unilateral machines like Hammer Strength iso-lateral equipment. You can even do unilateral training on most conventional machines by using one arm instead of two.


3. Do a lot of dumbbell and unilateral training for your entire upper body, including chest, back, shoulders, triceps, biceps and even forearms.

You do not have to do or use I should say 1 arm for every excersise lift (very time consuming). The more you can alternate a dumbell for a machine the better.

4. Do not increase the reps/sets of the lagging muscle. Lot's of people overtrain. I say increase the intensity instead.

Here is some example lifts you can incorporate into your routine.

BICEPS
One arm dumbbell preacher curls
Dumbbell concentration curls
One arm standing or seated dumbbell curls
Alternating dumbbell curls
One arm Cable curls

TRICEPS
One arm overhead tricep extension
One arm lying tricep extension
Alternating two dumbbell lying extensions
One arm cable pushdowns
Dumbbell Kickbacks


SHOULDERS
One arm dumbbell press
Alternating dumbbell presses
One arm Lateral raises
One arm cable lateral raises
Hammer Strength Isolateral shoulder presses

Also remember in the future it's almost impossible to get everything the same size IE, biceps etc. There is also neurological issues When you’re right handed, its only natural that your mind to muscle connection is stronger on the right side

Hope this helps

[guard]

thanks so much for the advice. i will def have to try this. like i said its not that noticeable but i hate it. this seems that it will at least even them out. thanks again

[Adam F]

Originally Posted by guard

thanks so much for the advice. i will def have to try this. like i said its not that noticeable but i hate it. this seems that it will at least even them out. thanks again

I hear you loud and clear. Hit those dumbells and you should start feeling a difference in about a month