” The trick to effective back training is to learn to isolate the various areas of the back, than make it harder on each individual area of the back instead of easier.
I have watched bodybuilders do Bent-Over Rows with impossible amount of weight, so they had to heave the bar into the air using every muscle in the body.This kind of cheating will never build a quality back.When doing Seated Rows, many bodybuilders add weight to the stack as if lifting heavy weights is all that matters and then sway way back, using too much lower back, in an effort to finish off the movement….
But even if you learn absolutely correct back technique,the back consist of a number of complex and interrelated muscles and they do not necessarily all develop at the same rate in all individuals.As you become more advanced in bodybuilding and you begin to see which areas of the back have responded more quickly than others, you will want to alter your program to include more work for the muscles that are lagging behind.”
Arnold Schwarzenegger “Encyclopedia of modern Bodybuilding”.
Hello Tom Thumb! 8))
Everyone one of us have stronger or more dominate side of our body and because we are not perfectly symmetrical, at times we see differences in size when we measure our bodies and compare left and right sides of our body.
Here are some things you can try to increase hypertrophy on the side of the body that is smaller.
1. Use cable machines or dumbbells as opposed to traditional fixed machines. In this way you can really not only increase the strength of the side that is smaller and likely weaker, but you will be able to concentrate on increasing hypertrophy on that muscle group.
2. Ask your personal trainer to perform a one rep max assessment for you for your lats. But perform it unilaterally. In this way your trainer will be in a position to determine the appropriate amount of weight you should be lifting at in order to increase the muscle size of the latissimus dorsi.
Tom, I hope this is helpful to you.
Hi Tom. Without getting specific since I don’t truly know you or your circumstance I can say that generally, by performing unilateral exercises that focus on your lats/upper back for your right side, you can begin to develop more symmetry in both size and strength. Perform more repetitions/sets concentrating on your right side (but of course not neglecting your left side) to help develop your right lat more. Whenever I’m faced with a client with asymmetries such as you describe, I utilized a lot of unilateral exercise to shore-up the weaker/non-dominant side.
I hope that this helps.
If the difference is severe, then a medical workup is needed. There are nerve compression syndromes that can cause neurogenic muscle atrophy, but that’s usually severe.
Otherwise, it may be a dominant side vs. non-dominant side issue. Any other muscle asymmetries? Do you have a job where one side is working harder than the other?