Author Topic: Imbalances (Read 4859 times)

KokoyPinoy · « **on:** April 04, 2011, 04:07:08 am »

I hate the feeling I get when, after my squatting, I only feel my right leg worked out. During Squat I really try engage my left leg but when the weight gets heavier or when the rep is getting higher, my mind is telling my body to shift the weight to my right. I tried to overload my left leg on uni laterals but I think the imbalance is getting much bigger. My right quads is huge compared to my left.

Any idea how to minimize imbalance during squatting? and in general? What type of exercise is the best to do so?

Raptor · « **Reply #1 on:** April 04, 2011, 04:28:36 am »

In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

LanceSTS · « **Reply #2 on:** April 04, 2011, 04:39:59 am »

Quote from: Raptor on April 04, 2011, 04:28:36 am

In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

^^ That part in bold is EXTREMELY important, you just reinforce the imbalance and bad form by continuing to let it happen, and the risk of injury is getting higher and higher along with it.

KokoyPinoy · « **Reply #3 on:** April 04, 2011, 08:32:39 am »

Quote from: Raptor on April 04, 2011, 04:28:36 am

In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

Quote from: LanceSTS on April 04, 2011, 04:39:59 am

Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

^^ That part in bold is EXTREMELY important, you just reinforce the imbalance and bad form by continuing to let it happen, and the risk of injury is getting higher and higher along with it.

Coming both from Raptor and Sir Lance, i will do it. But I just did sets of 10 in the afternoon and my left leg didn't gave up (it can do more I think, because it ain'y fatigued or something) but i was leaning to the right, I think. Maybe I should lean to the left more and make my reps slow(?? maybe a bad idea) to focus on my left leg? Because if I do the rep fast I can't control the weight distribution on my legs. Any idea raptor, sir lance and other bros(?) ??

DamienZ · « **Reply #4 on:** April 04, 2011, 08:41:47 am »

http://benbruno.blogspot.com/2010/09/quick-tip-for-unilateral-training.html

KokoyPinoy · « **Reply #5 on:** April 04, 2011, 09:30:05 am »

Quote from: DamienZ on April 04, 2011, 08:41:47 am

http://benbruno.blogspot.com/2010/09/quick-tip-for-unilateral-training.html

Well that makes a little sense. I think.

LanceSTS · « **Reply #6 on:** April 04, 2011, 09:46:35 am »

Quote from: KokoyPinoy on April 04, 2011, 08:32:39 am

Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

Quote from: LanceSTS on April 04, 2011, 04:39:59 am
Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

^^ That part in bold is EXTREMELY important, you just reinforce the imbalance and bad form by continuing to let it happen, and the risk of injury is getting higher and higher along with it.

Coming both from Raptor and Sir Lance, i will do it. But I just did sets of 10 in the afternoon and my left leg didn't gave up (it can do more I think, because it ain'y fatigued or something) but i was leaning to the right, I think. Maybe I should lean to the left more and make my reps slow(?? maybe a bad idea) to focus on my left leg? Because if I do the rep fast I can't control the weight distribution on my legs. Any idea raptor, sir lance and other bros(?) ??

Go slow until you are able to perform your reps evenly, then you can add the speed and power, as well as load. Strength and coordination in the 2 leg squat is very movement specific to the 2 leg squat, so youre going to have to practice it either way, bringing up the strength of the other limb individually is a good idea too, but its not going to fix the problem by itself.

Raptor · « **Reply #7 on:** April 04, 2011, 10:47:12 am »

Quote from: LanceSTS on April 04, 2011, 09:46:35 am

Quote from: KokoyPinoy on April 04, 2011, 08:32:39 am
Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

Quote from: LanceSTS on April 04, 2011, 04:39:59 am
Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

^^ That part in bold is EXTREMELY important, you just reinforce the imbalance and bad form by continuing to let it happen, and the risk of injury is getting higher and higher along with it.

Coming both from Raptor and Sir Lance, i will do it. But I just did sets of 10 in the afternoon and my left leg didn't gave up (it can do more I think, because it ain'y fatigued or something) but i was leaning to the right, I think. Maybe I should lean to the left more and make my reps slow(?? maybe a bad idea) to focus on my left leg? Because if I do the rep fast I can't control the weight distribution on my legs. Any idea raptor, sir lance and other bros(?) ??

Go slow until you are able to perform your reps evenly, then you can add the speed and power, as well as load. Strength and coordination in the 2 leg squat is very movement specific to the 2 leg squat, so youre going to have to practice it either way, bringing up the strength of the other limb individually is a good idea too, but its not going to fix the problem by itself.

I'm subscribing to this completely.

One small additional point: when training unilaterally, always start with your weak leg. For example, if you do BSS, start with your weak leg and do the same amount of reps with the strong leg, even though you could've done more with the stronger leg.

DamienZ · « **Reply #8 on:** April 04, 2011, 11:50:25 am »

Quote from: Raptor on April 04, 2011, 10:47:12 am

Quote from: LanceSTS on April 04, 2011, 09:46:35 am
Quote from: KokoyPinoy on April 04, 2011, 08:32:39 am
Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

Quote from: LanceSTS on April 04, 2011, 04:39:59 am
Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

^^ That part in bold is EXTREMELY important, you just reinforce the imbalance and bad form by continuing to let it happen, and the risk of injury is getting higher and higher along with it.

Coming both from Raptor and Sir Lance, i will do it. But I just did sets of 10 in the afternoon and my left leg didn't gave up (it can do more I think, because it ain'y fatigued or something) but i was leaning to the right, I think. Maybe I should lean to the left more and make my reps slow(?? maybe a bad idea) to focus on my left leg? Because if I do the rep fast I can't control the weight distribution on my legs. Any idea raptor, sir lance and other bros(?) ??

Go slow until you are able to perform your reps evenly, then you can add the speed and power, as well as load. Strength and coordination in the 2 leg squat is very movement specific to the 2 leg squat, so youre going to have to practice it either way, bringing up the strength of the other limb individually is a good idea too, but its not going to fix the problem by itself.

I'm subscribing to this completely.

One small additional point: when training unilaterally, always start with your weak leg. For example, if you do BSS, start with your weak leg and do the same amount of reps with the strong leg, even though you could've done more with the stronger leg.

http://benbruno.blogspot.com/2010/09/quick-tip-for-unilateral-training.html

Raptor · « **Reply #9 on:** April 04, 2011, 11:54:00 am »

Quote from: DamienZ on April 04, 2011, 11:50:25 am

Quote from: Raptor on April 04, 2011, 10:47:12 am
Quote from: LanceSTS on April 04, 2011, 09:46:35 am
Quote from: KokoyPinoy on April 04, 2011, 08:32:39 am
Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

Quote from: LanceSTS on April 04, 2011, 04:39:59 am
Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

^^ That part in bold is EXTREMELY important, you just reinforce the imbalance and bad form by continuing to let it happen, and the risk of injury is getting higher and higher along with it.

Coming both from Raptor and Sir Lance, i will do it. But I just did sets of 10 in the afternoon and my left leg didn't gave up (it can do more I think, because it ain'y fatigued or something) but i was leaning to the right, I think. Maybe I should lean to the left more and make my reps slow(?? maybe a bad idea) to focus on my left leg? Because if I do the rep fast I can't control the weight distribution on my legs. Any idea raptor, sir lance and other bros(?) ??

Go slow until you are able to perform your reps evenly, then you can add the speed and power, as well as load. Strength and coordination in the 2 leg squat is very movement specific to the 2 leg squat, so youre going to have to practice it either way, bringing up the strength of the other limb individually is a good idea too, but its not going to fix the problem by itself.

I'm subscribing to this completely.

One small additional point: when training unilaterally, always start with your weak leg. For example, if you do BSS, start with your weak leg and do the same amount of reps with the strong leg, even though you could've done more with the stronger leg.

http://benbruno.blogspot.com/2010/09/quick-tip-for-unilateral-training.html

Yeah that's interesting too, although that would be good for people with good form discipline.

mvp805 · « **Reply #10 on:** April 04, 2011, 08:38:56 pm »

Why not do bulgarian split squats? This way each leg works 100%

Samwell · « **Reply #11 on:** April 05, 2011, 12:54:29 am »

what i found to be really helpful is doing single legged leg press. bulgarian split squats require a lot more use of stabiliser muscles so you will have trouble with balancing especially with the weaker leg which will then make your form shit. so try do single legged leg press for about 4 weeks then maybe get into bulgarian split squats

KokoyPinoy · « **Reply #12 on:** April 05, 2011, 04:46:47 am »

Quote from: LanceSTS on April 04, 2011, 09:46:35 am

Quote from: KokoyPinoy on April 04, 2011, 08:32:39 am
Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

Quote from: LanceSTS on April 04, 2011, 04:39:59 am
Quote from: Raptor on April 04, 2011, 04:28:36 am
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.

^^ That part in bold is EXTREMELY important, you just reinforce the imbalance and bad form by continuing to let it happen, and the risk of injury is getting higher and higher along with it.

Coming both from Raptor and Sir Lance, i will do it. But I just did sets of 10 in the afternoon and my left leg didn't gave up (it can do more I think, because it ain'y fatigued or something) but i was leaning to the right, I think. Maybe I should lean to the left more and make my reps slow(?? maybe a bad idea) to focus on my left leg? Because if I do the rep fast I can't control the weight distribution on my legs. Any idea raptor, sir lance and other bros(?) ??

Go slow until you are able to perform your reps evenly, then you can add the speed and power, as well as load. Strength and coordination in the 2 leg squat is very movement specific to the 2 leg squat, so youre going to have to practice it either way, bringing up the strength of the other limb individually is a good idea too, but its not going to fix the problem by itself.

Will do! Thanks!

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Author Topic: Imbalances (Read 4859 times)

KokoyPinoy

Imbalances

Raptor

Re: Imbalances

LanceSTS

Re: Imbalances

KokoyPinoy

Re: Imbalances

DamienZ

Re: Imbalances

KokoyPinoy

Re: Imbalances

LanceSTS

Re: Imbalances

Raptor

Re: Imbalances

DamienZ

Re: Imbalances

Raptor

Re: Imbalances

mvp805

Re: Imbalances

Samwell

Re: Imbalances

KokoyPinoy

Re: Imbalances