Tell me about this "muscular balance" thing...

[Smitty]

The other day I was reading something about hojo undo that said about antagonist (non used) muscles being proportionate to the protagonist(used) muscles in any movement, or else it could slow down a movement considerably.

Since I started weight training, I have noticed I have slowed down immensly. And, looking at myself in the mirror, my body does look somewhat out of whack.

So I was wondering, does anyone know a definative way to measure muscular balance(i.e. the tricep covers 2/3 of the arm, so it should be 3 times bigger, ect.)?

[elbows_and_knees]

If you have slowed down immensely, you are doing something very wrong. What is your current regimen?

[MizuRyu]

Most weight lifters use 'flush sets'... including myself. Flush sets means directly following one excercise, you work the opposing muscle. For instance: when I bench press, I do rows right after. When I curl, I do tricep pulldowns. Traps-lats, abs-erectors, etc. It really helps with uniform growth.

[Aodhan]

The other day I was reading something about hojo undo that said about antagonist (non used) muscles being proportionate to the protagonist(used) muscles in any movement, or else it could slow down a movement considerably.

Since I started weight training, I have noticed I have slowed down immensly. And, looking at myself in the mirror, my body does look somewhat out of whack.

So I was wondering, does anyone know a definative way to measure muscular balance(i.e. the tricep covers 2/3 of the arm, so it should be 3 times bigger, ect.)?

There's no real "set" way to determine. A few can be obvious, such as deltoids. If you walk around hunch shouldered (Shoulders pulled forward), then your rear deltoids/lats are probably weaker than your chest/front delts. Otherwise it's pretty much a "look" thing.

If you are slowing down, then it sounds like you are doing massive training of your slow twitch, and not much on the fast twitch fibers. Bulk training is kind of opposite of what you need for MA. You can still bulk a little bit, but you need to hit more of a middle ground.

As elbows said, hard to tell without seeing your regimen.

Aodhan

[Sohan]

I was going to say that if you're strength training but slowing down in speed, then you are either not using enough weight and doing too many reps on your heavy sets, or your flexibility has suffered. Stretch your upper as well as your lower body and up the weight. Try plyometric exercise too, if this doesn't work.

Also, unbalanced muscle groups tend to get injured more frequently. Don't worry about ratios of strength/size, just ensure you train all of your muscle groups throughout the week and you'll likely be OK.

Respectfully,

Sohan

[Smitty]

My current regimen:

Monday: Chest

Incline BB/DB Press - 5 sets x 15-12-10-10-8 reps

Flat Bench Dumbbell Press - 3 x 12

Incline Dumbbell Flye - 3 x 12

Cable Crossover - 2 x 15

Tuesday: Back

Pullups 4 sets x 10-15

Barbell Row 4 sets x 8-12

One-Arm Dumbbell Row 3 sets x10 (each arm)

Supersetted with Hammer Strength Pulldown 3 sets x 10

Wednesday: Legs

Leg Extensions: 4 sets, 12-15 reps

Hack Squats: 7 sets (last set is a triple drop set), 10-12 reps

Leg Press: 4 sets, 10 reps

Barbell Squats: 3 sets, 10 reps

Lying Leg Curls: 4 sets, 10-12 reps

Standing One-Legged Curls: 4 sets, 10-12 reps

Stiff-Legged Deadlifts: 3 sets, 10-12 reps

Thursday: Arms

Tricep Pushdowns superset w/

Standing Curls (EZ curl bar)

Set 1: 15 reps (warm-up)

Set 2: 12 reps

Set 3: 10 reps

Set 4: 10 reps

Set 5: 8 reps (drop weight and do another 8 reps)

Close Grip Bench Press superset w/

Preacher Curl

Close Grip Bench Press:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 8 reps (double drop set)

Preacher Curl

Set 1: 12 reps

Set 2: 12 reps

Set 3: 8 reps (double drop set)

Tricep Dip Machine superset w/

Seated Dumbbell Curls

Tricep Dips 12 reps x 3 sets

Seated Dumbbell Curls 10 reps x 3 sets

Friday:Shoulders

Side Laterals: 5 sets x 15-12-10-10-8 reps

Reverse Dumbbell Flyes: 4 sets x 12-10-10-8

Seated Barbell/Dumbbell Press: 4 sets x 10-10-10-10

Shrugs on the Smith Machine: 5 sets x 12

[Sohan]

My current regimen:

Monday: Chest

Incline BB/DB Press - 5 sets x 15-12-10-10-8 reps

Flat Bench Dumbbell Press - 3 x 12

Incline Dumbbell Flye - 3 x 12

Cable Crossover - 2 x 15

Tuesday: Back

Pullups 4 sets x 10-15

Barbell Row 4 sets x 8-12

One-Arm Dumbbell Row 3 sets x10 (each arm)

Supersetted with Hammer Strength Pulldown 3 sets x 10

Wednesday: Legs

Leg Extensions: 4 sets, 12-15 reps

Hack Squats: 7 sets (last set is a triple drop set), 10-12 reps

Leg Press: 4 sets, 10 reps

Barbell Squats: 3 sets, 10 reps

Lying Leg Curls: 4 sets, 10-12 reps

Standing One-Legged Curls: 4 sets, 10-12 reps

Stiff-Legged Deadlifts: 3 sets, 10-12 reps

Thursday: Arms

Tricep Pushdowns superset w/

Standing Curls (EZ curl bar)

Set 1: 15 reps (warm-up)

Set 2: 12 reps

Set 3: 10 reps

Set 4: 10 reps

Set 5: 8 reps (drop weight and do another 8 reps)

Close Grip Bench Press superset w/

Preacher Curl

Close Grip Bench Press:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 8 reps (double drop set)

Preacher Curl

Set 1: 12 reps

Set 2: 12 reps

Set 3: 8 reps (double drop set)

Tricep Dip Machine superset w/

Seated Dumbbell Curls

Tricep Dips 12 reps x 3 sets

Seated Dumbbell Curls 10 reps x 3 sets

Friday:Shoulders

Side Laterals: 5 sets x 15-12-10-10-8 reps

Reverse Dumbbell Flyes: 4 sets x 12-10-10-8

Seated Barbell/Dumbbell Press: 4 sets x 10-10-10-10

Shrugs on the Smith Machine: 5 sets x 12

Thurs and Fri you are working triceps both days (they're used in any pressing movement). Works for some, not for hard gainers. Do your presses on the same day and end with isolation triceps.

Also, on some of your top sets try dropping your weights down in the 4-6 range at times. My favorite workout on bench press was 3 to 5 sets of 5 reps (after warmup) without creatine or drugs. I could do 335 for 5 sets of 5 at age 19 and was GA state teen drug free bench record holder. Lower reps/high weights will do wonders for you.

Less dumbbells and isolation movements. More power multiple joint movements. And go heavy.

Respectfully,

Sohan