Probably not everyone knows that with asymmetric muscle development, a special training program for the gym can help. Of course, the use of such a program is permissible only after you make sure that the problem does not lie in a pinched nerve and that we are not talking about muscle atrophy as a result of spinal problems.
I am constantly asked questions about unequal muscle growth. For example, recently they asked me for advice: “ Hello! I am 21 years old. I'm left-handed. Recently I noticed that the muscles on the left arm are larger than on the right. Please advise what to do to fix it. "
I want to say right away that the uneven development of symmetrical muscles is a fairly common problem. What to do if one biceps is large and the other is small, if one pectoral muscle is larger than the other. Before taking on the elimination of the "skew", you need to establish its presence and cause. Let's immediately determine that if one leg or arm is 1 cm larger than the other, then this is the norm, and this does not strike anyone's eye. But if the difference is already a few centimeters and strikes everyone's eye, and the problem is aggravated, then you should think about it.
The reasons may lie both in the field of training and in the field of physiology. The spine undergoes quite strong loads throughout life, which can lead to its curvature and displacement of the intervertebral discs, and even pinching of the nerve. The people also call this problem a pinched nerve.
In turn, training with significant weight can exacerbate these problems. When displaced, the discs can clamp the endings of the nerve fibers that lead to certain muscles, and this can only happen on one side. As a result, the corresponding muscle receives less stimulation, and its growth may slow down, or even stop altogether. Therefore, if any of the symmetrical muscles lags behind in its development, first of all, you should consult a doctor and examine the spinal column - perhaps the reason lies precisely in it.
If everything is fine with the spine, there is no infringement due to curvature of the spine, then the reason may lie in incorrect training. So, if you perform most of the exercises for the hands with a barbell or in simulators that require the simultaneous inclusion of both your upper limbs in the work, then subconsciously you will shift most of the load to the stronger arm. As a result, she will receive a greater incentive for growth, and the "bias" in her direction will only worsen.
To eliminate the "skew", the weaker muscle must receive a greater load for some time - at least one month. This means that you will have to perform hand exercises either with dumbbells, or in those simulators where you can perform movement with only one hand - and only that way. An excellent exercise for biceps in this case will be standing dumbbell curls. At first, you perform flexion with only a weak hand, then - half the weight with a strong one. Again - only with a weak hand and again with a strong one. Do the exercise until your weak arm gets tired. As a result, she will receive 50 percent more workload. If such training even for two months does not help at all, then I recommend an even more effective method. It will be necessary to temporarily, perhaps even for 2-3 months, stop training a strong arm, otherwise you risk never fixing the existing problem.
There is another technique - you take a heavier dumbbell in your lagging hand, the difference in the weight of the dumbbells should be from one to five kilograms. Perform the exercise as usual - the weaker muscle will again receive more stress. But personally, I am an opponent of this method, since training with different weights in each hand, again, can cause an infringement of the paravertebral nerve.
Alternatively, in the case of triceps, you can perform the movement with each arm alternately. As exercises, you can recommend extension of the arm with a dumbbell from behind the head or extension on the upper block, performed with one hand. Again, more weight is put on the weaker arm. Let me emphasize: the number of repetitions should be the same for both hands; it is selected in such a way that if you work with a weaker hand, you almost reach "failure". You can do concentrated curls for the biceps in the same way. On my website, my video is attached to the text of the article on how to train if one pectoral muscle is larger than the other. A lats row on the machine or a one-leg bench press can help if your lats or one quads are behind. Several years ago, one of my knees was shattered as a result of a fall from a ladder, I underwent a major operation to repair the knee capsule, but all the muscles in my left leg were lost. Applying the technique of percussion training of only the left quadriceps, I was able to restore the volume of the muscles of the left quadriceps by 90%, and a year later I took 4th place at the WABBA World Championship of classical bodybuilding, for the first time performing at this level. This proves that the methods I recommend work not only in theory and practice, and I believe that they will help you too! In parting I will tell you about one method aimed at restoring normal blood circulation in a lagging hand. Before each exercise, do one lagging arm set with light weight and high reps. Then start working with your normal weight. Personally, I would add 2-3 of these sets after completing the workout, say 50-100 reps.
Interested in my training system? I have groups in every social network, as well as thematic channels on YouTube + there are many surprises waiting for you.
It happens that the muscles are unevenly developed and the size of the muscles on the right and left parts of the body is very different. For example, one pectoral muscle is larger than the other, or the biceps on the right arm are larger than on the left.
First you need to understand that all people have a slightly different muscle size on the right and left side of the body, and within certain limits, this is normal!
For example, right-handed people often have more muscles in the right limbs, while left-handed people have more muscles on the left side of the body.
The sizes of the muscles differ for everyone, it's just that usually these differences are small, so the difference is not noticeable, but if you take measurements on purpose, you will see that there is a difference.
Again, a slight difference in muscle size is normal.
Just as the strength of the right and left arm or the right and left leg is different, it is due to nature.
However, it happens that the sizes of the muscles differ very much, this is immediately visible to the eye and, of course, does not look very good.
WHY MUSCLES BECOME DIFFERENT IN SIZE
1. The size of the muscles depends on their activity
Muscles develop in response to stress, so if the person is right-handed and constantly uses more of the right arm, then the muscles of the right arm will be slightly better developed.
Usually these differences are very small and imperceptible to the eye.
However, there are individual differences, and in some people the muscles differ greatly.
2. Muscles may develop unevenly due to the nature of the profession
If you have to work a lot more with one hand, the muscles on the more active side of the body may become larger than the other.
For example, a blacksmith who constantly works with a hammer and holds it with his right hand, the muscles on the right side will be larger and stronger than on the left.
Even in athletes, in those sports where one half of the body works more than the other, there are imbalances in muscle development, for example, tennis players or fencers.
3. Curved exercise performance when playing sports
With poor technique, one part of the body will be loaded more than another, and if you do this regularly, then over time the muscles will develop unevenly.
4. Various diseases and injuries
For example, with scoliosis due to curvature of the spine, the back and pectoral muscles may appear unevenly developed.
In addition, if blood circulation is disturbed in any part of the body, then the muscles in this place are poorly supplied with nutrition and may dry out.
Also, if a person had injuries, for example, the arm was in a cast for a long time, then with immobility the muscles weaken and greatly decrease in size.
WHAT TO DO IF MUSCLES ARE DIFFERENT SIZES
1. During trainings, you need to perform exercises so that the load on the left and right sides is the same.
The body builds muscles in response to stress, if the muscles are loaded the same way, they will develop evenly! Do the same number of reps for the left and right sides, and follow the correct exercise technique.
If you squeeze the bar crookedly, or lift the dumbbells crookedly, then the load on one side will be greater than on the other.
Therefore, observe a clear technique in all exercises, control yourself by looking in the mirror, or ask a classmate to watch how you do the exercise.
Some people have the idea of \u200b\u200busing dumbbells of different weights. For example, do a press with two dumbbells and lift a little more for the lagging side.
Remember - you can't do this! It interferes with the technique of the exercise, develops the wrong skills and can lead to injury.
Moreover, if one side is weaker, then what is the point of taking more weight for it?
It turns out that the strong side is flawed, and the weak just won't pull too much weight.
You need to train correctly, observe the technique and load the muscles in the same way, then the muscles will gradually align in size, and will continue to develop evenly.
2. Exercise regularly so you can align your muscles.
Muscle development takes time, so be patient, exercise regularly and you will notice that your muscles begin to develop in a harmonious and proportional manner.
If you play sports only once a week or often quit training, then where can you expect good results?
3. With very strong deviations, you can use additional approaches for the lagging side.
For example, if one pectoral muscle is much smaller than the other, then after you have completely done all the pectoral exercises, you can do one additional set just for the lagging side. Also, if one biceps is larger than the other, at first you train them evenly, and at the end you do one approach for that biceps that is smaller.
It is unnecessary to give a lot of additional load for the lagging side, you will simply overload the muscles, they will not recover well, and this side will work even worse on the next workout.
Train the muscles evenly on both sides, and for the lagging side, it is enough to do just one additional approach at the end of the total complex.
To load the muscles on only one side, you need to use dumbbells or exercise on machines.
Examples:
For one pectoral muscle, you can do a dumbbell bench press with one hand.
You take two dumbbells, lie down on a bench, but do the press with only one hand.
You take two dumbbells in order to maintain balance and press straight.
You can also press with one hand on a special simulator for the pectoral muscles.
At home, you can do push-ups from the floor on one hand.
For biceps, there are special exercises that are performed with one hand with dumbbells. For example, isolated flexion of the arm on a special bench or flexion of one arm with dumbbells with an emphasis on the thigh.
For any muscle, you can choose special exercises for one side - see the section for tips.
I recommend using these methods only when the imbalance is very strong.
It also makes sense to additionally load one side if you have had injuries and need to restore this part of the body (in this case, you can do several additional approaches with light weight).
In other cases, you just need to train regularly, perform the exercises technically correctly and load the muscles equally, then they will align and develop evenly.
4. In some sports, where one part of the body works more than another, athletes may experience uneven muscle development on the right and left sides.
Therefore, I recommend all athletes to include complexes for general physical fitness in their training and perform exercises that load muscles on both sides, that is, be sure to work on the whole body!
Then the muscles will develop harmoniously and this will allow you to achieve great results.
So friends, use the right training programs, strictly follow the exercise technique and do sports regularly - then your body will be developed harmoniously!
This article is written on a question from (sorry, forgot the name :))
“Hello Sergey. What if some of the muscles in the body are unevenly developed - for example, for some reason my right side of the chest is noticeably larger than the left (maybe this is "normal" and because I'm right-handed? ..). I train at home with dumbbells and the first solution that comes to mind is to use a different load for each hand (for example, in the same bench press for the left hand, take a weight more than for the right). Is it correct? How, in general, in the mind can you achieve symmetry of such muscles (the same can be not only with the chest, but also with the biceps)?
Do you have more questions about sports and nutrition? Go to the section and you will find many of my answers!
Want to know what's new on the Athletic Blog? - and live with sports!
The first movements of the crumbs occur due to the muscular-articular feeling, with the help of which the child, long before birth, determines his place in space. In the first year of life, the muscular-articular feeling gives the child a powerful stimulus for development. It is thanks to him that the baby learns to make conscious movements (raise his head, reach for a toy, roll over, sit down, get up, etc.). And the main characteristic of the muscular skeleton of newborns is tone.
The tone is different
Together with the pediatric neuropathologist Knyazeva Inna Viktorovna, we will try to figure out what muscle tone is and what should be considered the norm. Even in sleep, our muscles do not completely relax and remain tense. This minimum tension that is maintained in a state of relaxation and rest is called muscle tone. The younger the child, the higher the tone - this is due to the fact that at first the surrounding space is limited by the uterus, and the child does not need to take targeted actions. In the fetal position (with the limbs and chin tightly pressed to the body), the fetal muscles are in strong tension, otherwise the child simply would not fit in the uterus. After birth (during the first six to eight months), muscle tone gradually weakens. Ideally, the muscle tone of a two-year-old should be approximately the same as that of an adult. But practically all modern babies have problems with tone. Poor ecology, complications during pregnancy, stress and a number of other unfavorable factors provoke a violation of the tone in newborns. There are several of the most common muscle tone disorders.
Increased tone (hypertonicity).
The child seems tense and constricted. Even in a dream, the baby does not relax: his legs are bent at the knees and pulled up to his stomach, arms are crossed on his chest, and his fists are clenched (often in the shape of a "fig"). With hypertonicity, the child holds his head well from birth due to the strong tone of the occipital muscles (but this is not good).Decreased tone (hypotonia).
With reduced tone, the child is usually lethargic, moves little legs and arms and cannot hold his head for a long time. Sometimes the legs and arms of the child are extended at the knee and elbow joints by more than 180 degrees. If you put the child on his stomach, then he does not bend his arms under the chest, but spreads them to the sides. The child looks limp and sprawled.Asymmetry of muscle tone.
With asymmetry on one side of the body, the tone is higher than on the other. In this case, the child's head and pelvis are turned towards the tense muscles, and the body is bent in an arc. When a child is laid out on his stomach, he always falls to one side (where the tone is enhanced). In addition, asymmetry is easily detected by the uneven distribution of the gluteal and femoral folds.Uneven tone (dystonia).
With dystonia, signs of hyper- and hypotension are combined. In this case, the child has some muscles too relaxed, while others are too tense.
Advertising
Diagnosis of muscle tone
Usually, immediately after childbirth, the doctor, based on visual diagnostic tests, detects violations of the tone and motor activity of the newborn. In addition, all infants have so-called "residual" (posotonic) reflexes, which can also be used to determine muscle tone disorders. In principle, you yourself can check how the child is doing with tone. Here are some basic tests that can determine abnormalities in the development of muscle tone and postural reflexes in a newborn.
Breeding the thighs.
Place the child on their back and gently try to straighten the legs and move them apart. But do not use force and make sure that the child does not get hurt. You should normally feel moderate resistance. If the legs of a newborn, without resistance, are completely unbent and easily parted in different directions, this is evidence of a reduced tone. If the resistance is too strong and at the same time the child's legs are crossed, this is a sign of hypertonicity.Sitting by the hands.
Place the baby on its back on a firm, level surface (for example, on a changing table), grab the wrists and gently pull towards you, as if sitting down. Normally, you should feel moderate resistance to extending your elbows. If the child's arms are unbent without resistance, and in the sitting position the stomach is strongly protruded forward, the back is rounded, and the head is tilted back or lowered down, these are signs of decreased tone. If you are unable to take the baby's arms away from the chest and straighten them, on the contrary, this indicates hypertonicity.Step reflex and support reflex.
Take your baby vertically under the arms, place him on the changing table and tilt him forward slightly, forcing him to take a step. Normally, the child should stand, leaning on a full foot with the toes spread out. And when leaning forward, the child imitates walking and does not cross his legs. This reflex gradually fades away and practically disappears by 1.5 months. If a child is older than 1.5 months, this reflex persists, this is evidence of hypertonicity. Also, tightened toes, crossing the legs when walking, or support only on the forefoot indicate increased tone. If, instead of standing, the newborn squats, takes a step on strongly bent legs, or refuses to walk at all, these are signs of low tone.Symmetrical reflex.
Place the baby on his back, stick your palm under the back of his head and gently tilt the baby's head towards the chest. He should bend his arms and straighten his legs.Asymmetric reflex.
Place the child on their back and slowly, without effort, turn their head towards the left shoulder. The child will assume the so-called fencer's pose: he will stretch his arm forward, straighten his left leg and bend his right leg. Then turn the child's face to the right side, and he should repeat this pose only in the opposite direction: he will stretch his right arm forward, straighten his right leg and bend his left.Tonic reflex.
Put the child on his back on a firm surface - in this position, the newborn's extensor tone increases, he tries to straighten his limbs and seems to open up. Then turn the child over onto his stomach and he will "close", pull the bent arms and legs under him (the flexor tone increases on the stomach).
Normally, symmetrical, asymmetric and tonic reflexes are moderately expressed and gradually disappear by 2-2.5 months. If the newborn does not have these reflexes or are too weakly expressed, this indicates a decreased tone, and if these reflexes persist by three months, this is a sign of hypertonicity.Reflexes of Moreau and Babinsky.
Observe the child carefully. When overexcited, he should throw the arms to the sides (Moro reflex), and when the soles are irritated (tickling), the child reflexively begins to unbend the toes. Normally, Moro and Babinsky's reflexes should pass by the end of the 4th month.
If muscle tone and associated reflexes do not undergo changes appropriate to the baby's age, this is a very dangerous signal. Do not rely on the notorious "maybe" and expect that the problems with muscle tone will go away on their own. Violation of the tone and development of reflexes often leads to a delay in motor development. And with a strong deviation from the norm, we are talking about the possible formation of diseases of the nervous system, ranging from seizures to infantile cerebral palsy (cerebral palsy). Fortunately, if the doctor diagnoses a violation of tone at birth (or in the first three months), the threat of developing serious diseases can be prevented with the help of massage, because in the first year of life, the nervous system has a huge recovery potential.
Massage with increased and decreased tone in infants
It is best to start the massage when your baby is two months old. But first it is necessary to show the child to three specialists: a pediatrician, an orthopedist and a neuropathologist, who diagnose and give recommendations. If a child requires medication, it is usually "tailored" to the massage. Correctly and timely performed massage course helps to correct many orthopedic disorders (clubfoot, incorrectly inverted feet, etc.), normalize muscle tone and eliminate "residual" reflexes. In case of serious deviations from the norm, the massage should be done by a professional. But you can slightly correct the tone at home.
It is better to massage during the day, at least an hour after feeding. You should first ventilate the room and take care that the temperature is not lower than 22 degrees, the child should not be hot or cold. Hands must be washed with warm water, wiped dry (to keep them warm). It is not necessary to smear the whole body of the child with massage oil or cream; it is enough to apply a small amount of the cream on your hands. For massage, you can use a special oil or regular baby cream. While doing the massage, talk to your child lovingly and watch his reaction. When the first signs of fatigue appear (crying, whimpering, disgruntled grimaces), you should stop exercising.
During massage, all movements are done from the periphery to the center, starting from the limbs: from the hand to the shoulder, from the foot to the groin. In the first lessons, each exercise is repeated only once. At first, the entire complex of massage will take no more than 5 minutes. Gradually increase the number of repetitions and time until 15-20 minutes.
To eliminate hypertonicity and residual reflexes, manifested in the child's excessive activity, the so-called gentle massage - it relaxes and calms. Start the massage by stroking your hands, feet, back with the back and palms of several closed fingers. You can alternate between flat (with the surface of the fingers) and enveloping (with the whole brush) stroking. After stroking, the skin is rubbed in a circular motion. Place the baby on your stomach and place your palm along the baby's back. Without lifting your hands from the baby's back, gently move his skin up, down, right and left with strokes, as if you were sifting sand through a sieve with your hand. Then place the child on his back, take his hand and lightly shake it, holding the child by the forearm. Thus, massage both hands and feet several times. Now you can move on to wiggle. Grasp the baby by the muscles of the arm (just above the wrist) and gently but quickly swing and shake the arms from side to side. Your movements should be fast and rhythmic, but not abrupt. Do the same with the legs, grabbing the calf muscles. You need to finish the massage in the same way as you started it - with smooth stroking.
With a reduced tone, on the contrary, stimulating massagethat activates the child. The stimulating massage includes a large number of "chopping" movements. After traditional stroking with the edge of your hand, lightly walk over the baby's legs, arms and back. Then place the baby on his stomach and roll his knuckles over his back, bottom, legs and arms. Then turn the child over onto their back and roll the knuckles over their stomach, arms and legs.
In addition to massage to normalize muscle tone, it helps physiotherapy, for example, exercise on a large inflatable ball. Place the baby with his belly on the ball, with the legs bent (like a frog) and pressed against the surface of the ball. Let dad, for example, hold the baby's legs in this position, and you take the baby by the arms and pull him towards you. Then return the baby to its original position. Now take the baby by the shins and pull them towards you until the baby's face is at the top of the ball or the legs touch the floor. Smoothly return the baby to its original position. Then tilt the child forward (away from you) so that he touches the floor with his palms (just make sure that the baby does not hit the floor with his forehead). Repeat this exercise back and forth several times.
In case of asymmetric tone, a relaxing massage should be done with effort on the side in which the tone is lower. In addition, the following exercise on an inflatable ball has a good effect: put the child on the inflatable ball with the side into which it bends. Smoothly swing the ball along the axis of the child's body. Repeat this exercise 10-15 times daily.
Even if the child's muscle tone is normal, this is not a reason to refuse preventive massage... Preventive massage includes both relaxing and energizing movements. Massage techniques are used such as stroking (massage begins and ends with them), rubbing, kneading with stronger pressure. In a circular motion (clockwise) massage the abdomen to prevent colic and constipation. Use your thumb to stroke the soles of your baby and pat them lightly. Then, with your whole palm, preferably with both hands, stroke the baby's chest from the middle to the sides, and then along the intercostal spaces. From three months it is useful to combine massage with gymnastics. The main purpose of preventive massage is to prepare the child for walking. From two months to one year, a healthy child must undergo at least 4 massage courses (15-20 sessions each). When the child starts to walk, the intensity of the massage is reduced to twice a year. It is advisable to take massage courses in spring and autumn to improve the state of the immune system, which is usually weakened at this time of year.
For medical questions, be sure to consult a doctor in advance
Reader's question: Hello, Roman. I have a small question ... At the moment, the difference in the volume of the right and left arms is approximately 2.5 cm (the right one is larger), how can I align (make the volume most symmetrical) the biceps? Is it worthwhile to slow down the swing of the right hand for a while, or reduce the load on it?
What if there is an asymmetry in the development of the arms?
Train your arms with dumbbells
Aim to do the same number of reps with both hands. And not only in exercises for the biceps, but also for the triceps. The dumbbells, of course, must be of the same weight.
Often, the difference in arm girth is determined not by the biceps, but by the triceps. Try not so much to weaken your right hand (by stopping to train it), but to pull up your left hand to its level. In addition, the human body is designed in such a way that, with a uniform load, the limbs quickly become equal in strength and volume.
Use dumbbells in different exercises
Also try to do chest and back exercises with dumbbells. This will eliminate one of the possible causes of arm asymmetry - an asymmetric barbell bench press and rod technique.
What else can you do?
If, having trained in this way for 2-3 months, you do not notice a reduction in the difference between the arms, then you should introduce additional approaches to the biceps, triceps and forearm of the left hand. Usually one additional set is enough at the end of each exercise.
Try to use your left hand more often for various activities that you are used to doing with your right hand. Writing, of course, is unlikely to work out right away, but some elementary actions are quite accessible: holding a spoon, opening the door, throwing a ball, chopping wood (be careful!), Holding a hockey stick ... This will help increase the nervous stimulation of the left hand, which will make it stronger and more.
And one more of the possible reasons for the lag of one hand, which I have encountered in practice, is the presence of diseases of the spine in the thoracic region. If there is osteochondrosis or curvature, it must be treated. These conditions can significantly distort normal bench press and bent-over rows technique. Hence the asymmetry.
Before I tell you what to do in a situation where muscles are of different sizes, I want to say that a small difference in volumes is completely normal. For example, if you take people whose right hand works more than the left, respectively, the volume of the right hand will be slightly more than the left, this is quite normal... The same goes for left-handers, but everything is exactly the opposite. Often, everyone has a slight body disproportion.
You can take and measure the volume of your biceps right now. After measuring, you may notice a slight difference between the volumes of the right and left hand. This is as normal as the difference in strength between one hand and the other. A striking example is boxing, muay thai, and so on, where an athlete, for example, has a crown right hook, but he does not hit so hard with his left hand. In general, this is all quite natural and with the naked eye, or rather without a centimeter in hand, this difference cannot be determined. However, if you notice that visually it is very noticeable that muscles of different sizes, in this you already need to think about how to fix it all. Now we will talk about how to get rid of such defects in muscle development.
First of all, you must ensure that the load on both muscle groups is the same. The growth of muscle tissue is due to its destruction, that is, a response to stress. If one part receives more stress than the other, the body will accordingly release more nutrients to it for recovery, from which, as a result, a difference in muscle volume can be obtained.
Always follow the exercise technique... You cannot lean to the left, to the right, so as not to shift the load to one side or the other. If you are doing an exercise that involves working out first one muscle, then another, then you need to do the same number of repetitions with the same weight naturally. In order to better control each movement of the body, you need to stand near the mirror and watch so that everything is done clearly according to the technique, without violations and tilts to the left, right, and so on.
I've noticed in the gym that some people use different weights when it comes to training their arms, because the left arm is weaker than the right arm. This should not be done in any case. Also, this is often done in order to fight the lagging muscle group. Remember, if you want the muscles to develop evenly and be symmetrical, you need necessarily perform an exercise with the same weight for both muscle groups.
DO NOT SKIP TRAINING
If you want to completely get rid of muscles of different sizes, you need to visit the gym regularly, since there is a phase in bodybuilding " recovery"And phase" supercompensation". I already wrote about this in more detail here. If you only work out in the gym once a week, you should not wait for the desired result.
ADDITIONAL APPROACHES
If you want to speed up the process of ridding yourself of your uneven body, you can use complementary approaches for lagging muscle groups. However, it mostly works for small muscles such as biceps, triceps, delts, and so on. For bulky muscles, it is best to simply train with the same weight and without breaking the exercise technique.
How it works? Let's say you've done 3 sets of concentrated dumbbell curls. To quickly increase the volume of a lagging muscle, such as the left biceps, you can do a couple of additional approaches with bending your left arm with a dumbbell. It is better not to get carried away with this method, otherwise you can go overboard and use it only in extreme cases. You should not give too large additional loads for the lagging muscle, so as not to her. In general, train using the same load for both sides, the same number of sets, and at the end of the training, do one set on the lagging side.
To work out a separate side, simple simulators are best suited for such a training, which locally work out the target muscle group, that is, they create an isolated load. You can also use dumbbells, as is the case with biceps. You won't be lifting the barbell with one hand, it's at least uncomfortable.
ACCENT THE LOAD
If a person is lagging behind a specific muscle group, and not one side of it, emphasis should be placed on training it. If you want to know how to correctly emphasize the load on a particular muscle group, in order to highlight it, make it beautiful and relief, read.
CONCLUSIONS
If muscles of different sizes, and you want your body to be evenly developed, you should exercise regularly. Perform exercises with the same weight, with a correctly set