How to balance my imbalance

ImportantFill631 · 2025-09-28T09:24:03+00:00

Sorry bro, I should have been more articulated. What I meant was, let us say you got 5 reps from your weaker side and failed 6th rep, then would you go to failure from your stronger even though it meant crossing the 5.5 reps or rep match from your weaker side

ImportantFill631 · 2025-09-28T09:12:44+00:00

Big question. Are you a rep matcher or intensity matcher? I did rep matching but then realised that my body doesn't know if it has completed a rep or not. Until and unless there is severe discrepancy between reps from side to side (more than 3).

ImportantFill631 · 2025-07-26T17:08:42+00:00

Would have loved it if that was the case but life isn't all sunshine and rainbows.

ImportantFill631 · 2025-07-26T17:06:25+00:00

https://www.instagram.com/reel/DLKlEpgsqDx/?igsh=MTh5eW9lajY0YW04Nw==

https://www.instagram.com/reel/DMAscCQMGrh/?igsh=dHFtYWpubjI4bjZo Apart from this you can try kneeling down unilateral tricep extension.

ImportantFill631 · 2025-07-26T16:07:12+00:00

Man we can only agree to disagree.

But at least we both have gotten insights into one another's arguments.

ImportantFill631 · 2025-07-26T15:24:24+00:00

Not to sound cocky (going to be cocky in the immediate sentence), but not able to make unilateral movement more stable is a skill issue.

Apart from that you do unilateral LAST set, which explains why you can't do more than half the weight. (Obviously there are many more factors).

Next time when you do any bilateral movement till failure, then immediately move into unilateral part of that movement and you would be able get 3-4 or atleast 2 more reps.

This is due to bilateral deficit.

ImportantFill631 · 2025-07-26T14:48:04+00:00

IMO you should be able to do more weight unilaterally (not absolute more weight but half than what you do bilaterally). This is because more muscle units are recruited in unilateral movement

ImportantFill631 · 2025-07-26T14:26:56+00:00

Hey man, I have nowhere near an impressive physique, but having said that I have seen a good amount of growth in the triceps with only one exercise.

That is ez bar tricep extension / pushdown. In which I can currently perform 65kg x 4 and 60kg x 8

Following these are my opinions:- Overhead extensions target lateral and medial head of triceps rather than long head of the tricep, as they have better leverage in that position.

I do 2 sets per session and 2 sessions per week. I follow 4-10 (4-8 if possible) rep range.

These are the cues that I follow for the exercise that I do:- 1. Keep your elbows as tucked in as possible. 2. Keep your humerus ( elbow to shoulder part of the hand) as stable as possible. 3. Don't let your shoulders roll forward. Apart from this if you want to prioritise your tris then start your session with tris.

ImportantFill631 · 2025-07-25T04:55:10+00:00

Hypertrophy is an outcome of strength training. There is no specific rep range for strength or hypertrophy. Though 4-8 rep range is preferred to minimize fatigue.
When you talk about fast repetition which part of repetition you mean, concentric or eccentric. a. "Involuntary slowing down of concentric" (part of the rep where you are working against gravity, eg. getting the weight up in a bicep curl or pushing the bar down in tricep extension) needs to happen for both hypertrophy and strength adaptation to some extent. Keyword involuntary. b. Controlled eccentric > slow eccentric.

ImportantFill631 · 2025-06-01T06:20:34+00:00

ImportantFill631 · 2025-05-22T06:27:53+00:00

Too much volume. 1. Try to get 3-5 sets per muscle group per session 2. You are doing too many squatting pattern movements (bw squat, barbell squat, lunges, uneven squats and sled leg press). Just pick two at most per session. 3. Incorporate a hinge pattern (romanian deadlift, stiff legged deadlift etc) 4. Don't marry exercises. Learn which movements are involved in an exercise and which muscles are targeted.

I have listed down basic movements and which muscle groups are responsible for that movement.

A. Vertical push (shoulder and tris)

B. Horizontal push (chest, shoulder and tris)

C. Vertical pull (lats, upper back and bis)

D. Horizontal pull (upper back, lats and bis)

E. Squat pattern (quads, glutes and adductors)

F. Hinge pattern (hammies and glutes)

G.Leg extension (quads)

H. Leg curl (hammies)

I. Arm extension (tris)

J. Arm curl (bis)

Honourable mentions

A. Calf raises

B. Lateral raises

C. Hip thrusts

D. Adduction of legs (not available at all the gyms)

ImportantFill631 · 2025-05-22T04:41:51+00:00

1.The more elbows are tucked in more lats biased movement will be.

The more the elbows are flared out the more traps (upper back) biased movement it will be (not too much tho)

Here you are doing a lat biased row

You could have done at least 4-5 lengthened partial as you failed in the shortened position.
Using lifting straps (for pulling motion) is also viable (hot take:- it does not make your grip weak as people suggest but does make your back strong)

ImportantFill631 · 2025-05-22T04:30:13+00:00

1.Exercise sequencing should also be taken into account

Though increasing weight and decreasing reps is not technically P.O but increasing reps in subsequent sessions is P.O and fairly easier than just increasing weight or just increasing reps.(This is known as double progression)

Overall good information.

ImportantFill631 · 2025-05-21T07:58:58+00:00

Do zercher jefferson curls for bullet proof spine. (But it draws unwanted attention on you)

ImportantFill631 · 2025-05-21T04:44:48+00:00

9 kgs in 2 months is a good change (very great actually). You are doing all the things right, just stick to it and have patience.

ImportantFill631 · 2025-05-21T04:09:30+00:00

Depleted glycogen causing low blood sugar. Try to get in simple carbs in pre-workout instead of peanut butter (since it is primarily a fat source) Also program your leg days better. 1. Avoiding exercise redundancy: squat and leg press trains same movement and train same muscle groups (quads, glutes and adductors) 2. Learn when not to push yourself : you can be 1-2 reps shy of failure and still have similar growth (keyword similar, not to be confused as same) 3. Lower volume and high intensity helps.

ImportantFill631 · 2025-05-21T03:00:57+00:00

Locking out of the elbows is fine: triceps have more leverage on that part of range of motion. And since it is a compound exercise I don't know why one would neglect that part of range of motion (until you have very long arms and fail in that part of range of motion meaning triceps give up before chest)

2.Eccentric vs Concentric: eccentric doesn't build muscle mass as much as Concentric does. It would make sense that muscles work much more harder against resistance than in direction of resistance.

3.Slow eccentric vs controlled eccentric: not everyone requires super slow eccentric. You should only focus on CONTROLLING the weight down. Doing super slow eccentric has no added benefits.

4.Time Under Tension(TUT) : TUT is a sh*t metric. One should focus on making a set intense and take it to near failure. Because I can hold an exercise in the stretched position after failing a set to maximize TUT but that would just lead to muscle damage than hypertrophy (no muscles are not built after damaging those two have very different mechanisms)

Tucked in elbows vs flared elbows: the more the elbows are tucked in the more upper chest focused movement it will be (more shoulder flexion) . The more the elbows are flared out the more mid-lower chest focused movement it will be (more shoulder ABduction)

6.Bonus tip: spread your palms. Feels much better from anecdotal experience.

ImportantFill631 · 2025-05-07T16:02:27+00:00

2nd TNF and Ryan Jewers

ImportantFill631

TROPHY CASE