Weight Training Problem

Basics

Dear, Smogon

Okay, so I've been weight training a bit recently, mostly just focusing on upper body (core strength/stability, pecs, lats, deltoids, traps, rhomboids, obliques, triceps/biceps/flexors/extensors YES I JUST LISTED EVERY MAJOR MUSCLE GROUP IN THE UPPER BODY I REALIZE THAT NOW). It's going pretty well, I've added some mass/definition, and I'm fairly happy with my results. However, I have a problem! One of my pecs is larger than the other. I noticed it when I was doing chest hits (a move in popping which basically requires you to puff your chest out, then flex your pecs), and that it looked stronger on one side than the other. I tried popping the pecs separately, and noticed that my right pec was considerably faster, cleaner and stronger. I tried for a while to get my left one as clean, but to no avail. So I took off my shirt, and looked in the mirror and noticed that one pec is considerably larger than the other!

Now, for obvious reasons I want to solve this, so I'm going to ask all the weight trainers out there what to do. My normal chest exercise is dumbell pec flies, and I always do it with two dumbells, so I shouldn't have built any more mass in one pec than the other, I know that often muscles on your dominant side are larger than others, but like it doesn't look that weird when it's your arms, but my pecs are right next to each other, and it looks weird! Now my question: should I keep doing what I'm doing, working both sides evenly, hoping that the left will eventually catch up with the right, or should I do more on the left than on the right?

Also, I realize that "pec" probably isn't a singular for like... well, I don't even know what to call them. Breasts? I hope you understood what I meant.

Sincerely, Basics
 
I think you'll suppose to do more with the left, so that it can catch up. My advice; just do what you've been doing, but at the end work out the left a little more.
 
You could have a condition my friend has. Don't freak out, basically one pec muscle just doesn't grow. It's apparently a birth defect. You should consult an orthopedic specialist about it. It's a rather rare condition though, so your GP might not know of it. If you do have this problem, there's no treatment method, except pec implants. So yeap. I could be wrong though.
 
We;re our own biggest critic with regards to any physical training - chances are that it's entirely in your imagination. Ask somebody else if they think it's abnormal. Chances are they won't realise.
 
First off, I'll agree with Lee. My mother is always commenting on how my body has been progressing, but I still feel like I have a long way to go to be where I want.

My advice: look at your workout. How many sets of flies do you do? How many reps in each set? Are your muscles tired after you finish the exercise? And are flies all you do for your chest? You should definitely have some bench press in there, whether on a bar or with loose weights (dumbbells).

What you should do is find a weight you can comfortably bench press for 12 reps. For the next set, move up 10 lbs on each side (10lb plate on each side of the bar, or 10lb on each hand if dumbbells). See if you can do that for 12 reps. If yes, then move up 10 more lbs on each side and go for another 12 reps. If you can do this for 4 sets and not notice a difference in the strength from one pectoral (singular) to the other, you're fine.

If you DO notice a difference, and you can feel one is stronger... do the same workout every time you work your chest. If you started with 40lb dumbbells in each hand, then went 50, 60, and 70, do the exact same thing every time you work your chest until you can comfortably complete all 4 sets with 12 reps each. That should help the weaker muscle catch up.
 
Ok, I'm not a weight trainer, but have a fair amount of experience with body conditioning.

In my experience trying to do extra corrective exercise on one side of the body will only lead to further complications, unless there is a serious imbalance (we're talking tennis players here!). So I would just continue to work both sides equally, but really analyse the movement of your body to see if you are doing anything different on each side (even something as small as a slight rotation in a wrist, over many repetitions leads to imbalance and these habits are all to easy to form).

At the end of the day no one is perfectly symmetrical, but generally (especially if you spend a lot of time looking at your own body) you are the only one who notices...

...Ben
 
I've noticed the same problem with me, except it's one of my lats that seems to be larger than the other (the right one is larger with me), which I also think looks weird, especially when I flex them. I told my mom about it once, but she didn't seem to notice anything.
I do mostly bench press and dumbbell flies for the upper body area in the gym, plus various push ups versions at home.

I'd try what DM mentioned and look into the movement of your body like Ben said. I've noticed myself that when I'm working harder, I have more trouble pushing with one of the sides. For example, in the tricep kickback, or most other single tricep workouts, I have an easier time performing the exercise with my left one, which is also slightly larger (I see it like that at least). I really need to work out on my triceps more though...
 
If it is just that your dominant hand is getting more use during the day, then you could always try becoming ambidextrous -you don't have to be born w/it.
or maybe you could wear one of those wrist weights to make your non dominant side better
 
Okay, firstly: Yes, there is a real difference in the size, lol. I've consulted several people who all agree with me. I'm going to try what DM said. I'm also doing dumbell pec flies instead of machine flies now, since it doesn't let me compensate for a weakness in my left with my right.
 
What you should do is find a weight you can comfortably bench press for 12 reps. For the next set, move up 10 lbs on each side (10lb plate on each side of the bar, or 10lb on each hand if dumbbells). See if you can do that for 12 reps. If yes, then move up 10 more lbs on each side and go for another 12 reps. If you can do this for 4 sets and not notice a difference in the strength from one pectoral (singular) to the other, you're fine.

If you DO notice a difference, and you can feel one is stronger... do the same workout every time you work your chest. If you started with 40lb dumbbells in each hand, then went 50, 60, and 70, do the exact same thing every time you work your chest until you can comfortably complete all 4 sets with 12 reps each. That should help the weaker muscle catch up.
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I do 4 sets of 10 but its much better to use the heaviest weight possible first, If I start with 120 for 8-10 then 110/100/100 Ill make 10 every time but if I were to start with 100s by my 3rd set Ill have trouble with 110 and probably wont get more than 3-4 with 120s. Right after you do a set with whatever weight for 10-12 reps you could follow up with another set right after but with half the weight for another 10-12, Ill probably test this out next week.

Your problem is nothing to worry about, when I started out my right arm was bigger than my left and now they are just about the same without giving any special attention to my left, I even have more strength in certain things with my left.
 
Lol, I know it's not a big problem, and I'm not like really worried or anything, it's just I kinda look weird with one large pec and one small one. Also, this one's kinda weird, but I have a funk stylez tournament on the 21st, and if I can't do chest hits evenly, I'll get schooled! I am trying what DM said, but I'm just very bad with bench presses, lol. I can do 12 reps on 70, 12 on 80, then I can barely get 5 on 90. =/
 
Basics said:
I can do 12 reps on 70, 12 on 80, then I can barely get 5 on 90. =/
Click to expand...

Then sounds like 2 sets of 70 and 2 sets of 80 would work pretty well for you. Or, if you want to change it up, BLJ's method of starting high and working down is also pretty good.
 
Whichever pec is bigger, that is probably your dominant side. Like leftie or right-handed. Personally, my right lat is bigger than my left. There really isn't too much you can do about it. When you are working out, REALLY FOCUS on your form. Like, in the high reps, at the end of a set when you feel yourself start to give out. FOCUS on perfect form...it can be really hard to do! If you can't do a whole set with perfect form you either need to drop the weight, or do less reps. I will usually do 5 sets of 15 at 60-75% max, but will lower the reps if i notice my form is slipping. Well, good luck!!!
 
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