Hey All:

I am a newbie (3 months), but just recently started the PPL routine. During my initial 3 months on my own, I developed more size and strength on my right side. Since starting the PPL routine (only on week 2 of month 1), I have lowered my weight and really focused on good form. I feel like this has allowed me a better MMC and focus on the contraction and negative of each movement. Is there anything else I should be doing? How long does it start to take for something like this to correct?

Outside of using barbells for smajor compound movements like squats and deadlifts, the best way to fix imbalances is to use dumbells not barbells. This means DB chest pressing, bicep curls, shoulder presses, etc. DBs make each side work independently versus having assistance from the stronger side as with a barbell.

John

John is right as usual! 😁 Dumbbells are normally your best bet for balancing things out, because each arm has to work individually - when you're barbell pressing for example, your strong side can kind of help your weaker side up, and so the dominant side is working even harder.

There is plenty of DB work in the PPL program, but if you have quite bad imbalances, feel free to switch out some barbell movements for dumbbells. There's no given time frame for how long it will take though.. it depends how drastic the imbalance is. Could be a few weeks.. could be a few months.. just make sure when you are using dumbbells, you let the weaker side dictate how many reps you do and how much weight you use.