biceps uneven

Is one bicep bigger than the other?

So you’ve noticed that after a few months of working out, one arm is bigger than the other. You’ve never really noticed it before, but this one particular morning when you decided to flex for a good 10 minutes before brushing your teeth, you realize that one of your biceps is bigger than the other.

It can be pretty embarrassing flashing a double biceps pose on the beach and having a group of hot women point out that your right biceps is way bigger than your left one. Relax. First of all, that probably won’t happen, and second of all, you aren’t alone. In fact, one of the most common problem┬áthat guys tend to have is the difference in the size of their arms, mainly their biceps. The reason being is that your dominant side usually has more neurological pathways connected to your brain since you’ve used it mostly your whole life and is more efficient at lifting heavier loads, etc. In other words, your mind muscle connection is better on the side that you are dominant on. This is what can cause a biceps imbalance in many people. Stronger, more often used muscles are bigger muscles.

In this article, I’m going to give you a few tips on how to fix a biceps imbalance, and over time, you will slowly see the difference will become unnoticeable.

How do you fix a biceps imbalance?

arnold-schwarzenegger-back1) Start with your weaker side first

 

This is generally the tip that I give people who ask about fixing a side that “lags” more than the other side. For example: If your right biceps is bigger than your left one, start with the left side first when performing dumbbell/cable curls. Perform as many reps as you can with the left side, and when you switch to your other arm, do not perform any more reps than your left side did. This will ensure that your left biceps is stimulated enough to start growing, and your right one has just done enough to maintain the current size. Once you’ve noticed that your left side is starting to catch up, maintain starting off with the side that you are less dominant on for all future training. This will ensure that your biceps grow at the same pace.

2) Stop using both of your arms simultaneously when performing curls

 

If you’ve been using barbells as the main movement for your biceps, you need to give that a break. Especially if you can see in the mirror that the barbell goes up at an angle rather than staying horizontal with the floor when perform a curl. Many people generally recommend barbells for equal biceps development, but if you have just started weight lifting, chances are, your dominant side is a lot stronger. This means that when you are lifting a heavy barbell, your dominant side will naturally take over since our bodies are very efficient at using stronger muscles to lift a load. Start by building strength on your weaker side, and when you get back into performing barbell curls in the future, really focus on contracting the non dominant side to help bring up the bar at the same time as your dominant side is.

3) Train your smaller bicep more frequently

 

A quick way to help your smaller side catch up is to train it more frequently. The more you frequently you can stimulate a muscle, the quicker it will grow, provided that it gets enough rest to repair and grow bigger. Now I’m not saying that training your smaller bicep everyday will be beneficial, because it’s not. It may actually lead you to progress in the opposite direction that you’re intending on going in. Less is not always more when it comes to building muscle. I would recommend two times a week maximum for biceps. Maybe train them on Monday, and then Thursday as well to ensure adequate rest.

These are the 3 tips to help you fix a biceps imbalance. If you caught it early, it won’t be that hard to fix, and shouldn’t take longer than a few months. But if you’ve neglected one side and let it become noticeably bigger than the other, you may have some work to do. Even though you are working on fixing your smaller biceps, understand that having perfectly symmetrical muscles is not always possible due to genetics (one bicep being shaped different from the other) but with hard work you can get pretty darn close to the point where it’s not noticeable at all.

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John

John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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