5-Step Protocol to Fix Any Muscle Imbalance | Dr. Andy Galpin

Preparatory Exercises00:00

When an asymmetry in muscle strength or size is identified, the first step involves preparatory exercises performed before the workout. Begin with soft tissue exercises or flexibility exercises using a massage roller or similar tool to ensure the joint can move correctly. The movement must be coordinated, as inability to position the joint correctly makes training that position difficult. Many trainers emphasize the ability to reach the joint or control the movement, which refers to achieving a consistent situation through soft tissue or flexibility exercises.

These should be immediately followed by pre-activation exercises, especially on the weaker side. For example, with asymmetry between right and left shoulders, begin by massaging the right pectoral muscle or front shoulder using a foam massage roller to open it up. Once the right shoulder achieves the same degree of extension, adduction, or abduction as the left shoulder, activate it through specific exercises on the weaker side to ensure the muscle is tight and ready to work. Focus on the weaker side to get into the correct position and prepare the muscle.

Exercise Selection01:30

The second step is exercise selection as part of the training program. Dedicate a larger portion of the program to unilateral exercises. Bilateral exercises like the barbell bench press allow both arms to move simultaneously, where the stronger side may compensate for the weaker side. Replace the barbell with dumbbells so both arms work independently, preventing the weaker side from receiving assistance from the stronger side.

Exercise equipment should allow performance of unilateral exercises or muscle isolation exercises. With two dumbbells, both can be lifted together or lifted and lowered one at a time. Adjust exercise choices to enable more of this loading strategy.

Customize workouts instead of following predetermined setups. A former NBA player struggled to strengthen his gluteal muscles through traditional exercises like pelvic lifts and hip raises. His team discovered an unusual position that produced strong gluteal contraction, which became his new exercise. While the team performed hip raises, he performed this different exercise to address his muscle coordination problem. Rather than following predetermined exercises, experiment with different movements until feeling strong contraction in the targeted muscle, then adopt those exercises.

Start with proper warm-up before exercising, ensure exercise selection allows focus on isolation or unilateral exercises without exclusivity, then customize based on individual focus.

Exercise Technique04:00

The third step is exercise technique. Mental focus is critical during this phase. Ignore music, podcasts, exercise scripts, and avoid accurately counting reps or loads. Focus only on performance quality and ensuring the target muscle contracts. Bodybuilders often use loud verbal cues like "contraction contraction contraction" or "right side right side right side" because the goal is making a particular muscle or small muscle group perform a specific movement it is not naturally good at.

If distracted by music or focused on lifting weights rather than quality, the stronger muscle groups like overworked triceps will compensate during chest development exercises, preventing desired benefits. Technique is foundational. When programs are followed but results are not achieved, consider whether focus was on performance quality versus results, bar weight, prescribed repetitions, or distractions.

Prefer slow, deliberate movements or isometric exercises (complete static repetitions) as they reveal or highlight asymmetry that might be ignored during quick movements. These exercises also expose compensatory weaknesses. While not requiring exclusive use of isometric exercises or always slow performance, incorporate them as part of training programs.

Achieve very wide range of motion, especially in the extended position. Full arm extension on every repetition is acceptable, but the bottom position at maximum extension provides maximum range of motion and stimulates significant muscle growth and strength. Ensure time is spent in good positions in that area.

Exercise Programming06:30

The fourth consideration is overall exercise programming. In terms of order throughout the day, start with compound exercises. Gaining strength sometimes eliminates or reduces asymmetry. Begin with lateral exercises and big compound movements, then finish with unilateral exercises. Even with noticeable asymmetry, avoid starting workouts using only one side. Perform complex lateral exercises first, then finish with unilateral exercises.

When reaching the second part of workouts with unilateral exercises, start with the weaker side. Finish with real isolation exercises if desired. Complex exercises and unilateral exercises work side against side, with isolation exercises targeting one muscle group performed at the end if wanted.

Perfect balance and coordination are not required in every workout. Focus on consistency of muscles, muscle groups, and movements throughout the week. The general rule is moving everything at least once a week without going longer without activity.

Workout Volume Strategies08:00

The most practical point for addressing muscle imbalances is workout volume. Perform more work on particular muscles or muscle groups over the course of the week through several approaches:

• Add two to five additional reps on the weaker side in each set. For single-sided chest press, perform six reps on the stronger side and ten reps on the weaker side.
• Add an additional set on the weaker side. Perform three sets of six reps on both sides, then return for an additional set of six reps on the weaker side.
• Increase overall workout volume by 20% on the weaker side over the week.
• Add one exercise per workout dedicated entirely to the weaker side after performing the same exercises on all sides.
• Finish with one set to exhaustion of 15, 20, or 30 reps on the weaker side.

These represent simple strategies to increase exercise volume on one side of the body.

Flexibility Integration09:30

For limited range of motion or flexibility issues, incorporate flexibility exercises into training programs. Extended 20-30 minute stretching sessions are not found to be effective. Instead, perform one set of exercises like bench presses, then do stretches or flexibility exercises during rest periods. Rather than using phones during breaks, stretch. Some strength may be lost, but this is acceptable when the goal is correcting asymmetry or range of motion problems.