Unilateral exercises to correct asymmetry
Can unilateral exercises correct asymmetry? One side of the body is more developed in the vast majority of people, and that is normal!
This becomes more noticeable when someone has an accident and needs to wear a cast for a while, since they tend to move that area very little or not at all. As a result, the muscles in that limb shrink or atrophy simply from lack of use.
This also happens when more force is placed on one side during training due to a lack of knowledge or poor guidance…
When one side is dominant, that side is conditioned to exert more force, especially because it is more developed and can handle a heavier load.
Correcting asymmetry
To correct muscular asymmetry, in most cases, people choose exercises that work each side individually (unilateral exercises). The suggestion is to match the volume of unilateral training on both sides (same load and number of repetitions), starting with the less developed side.
The goal is to make the relative intensity higher for the “weaker” side, leading to greater adaptations. The use of dumbbells is recommended, especially for differences in the upper limbs.
Focus on weight training to correct asymmetry
One of the main concerns for women embarking on a weight-training journey is hypertrophy. And having a symmetrical body is one of their priorities.
Many people who do weight training are under the illusion that gaining lean muscle is a simple, short-term process…
The truth is that this is a lengthy process that depends on many variables, such as diet, exercise intensity, adequate rest, and even the use of supplements if needed.
Muscle hypertrophy is characterized by an increase in muscle size. This is the body’s natural response to intense, properly applied exercise!
A woman’s body is very different from a man’s, so the process of hypertrophy is unique for women.
It is important to let your muscles rest so that the desired effects of hypertrophy and symmetry can be achieved. Therefore, if today’s workout targets the upper body, it is recommended that the next day’s workout target the lower body, or that you take a full rest day, so your muscles can recover, helping you avoid injuries and overloading, and correct asymmetry.
