Many years ago I crashed while bike racing and came down on my right shoulder hard. My shoulder bone (Acronium) was chipped, but nothing broken and very sore for weeks till it healed. Over the years of weight training it obviously created some biomechanical issues and my right shoulder musculature is smaller than the left. My shoulder routine is typically some seated presses, and lateral and bent flyers. How can I bring the right one up to similar size as left shoulder? Thanks!
Would you say the imbalance is something anyone would notice?
Is your range of motion limited, or is the muscle group just weak compared to the other side?
If the latter rather than the former, just keep working it, and it will eventually catch up to the other one.
If the former over the latter, I'd recommend a Shoulder Specialist before getting too far into it.
It is noticeable some, and wearing a T-shirt feels a little loser on right side. Range of motion is more limited. Also, I pretty much can't to chin-ups either as right shoulder hurts. Lately I have just been doing more reps on lateral flys for the right side. Instead of 12 reps for both sides, I will do 8 for left and 12 for right.
Have you confirmed that your posture is even and that you do not have any injuries lingering from the accident?
Originally Posted by cupalmer
As long as you train using isolateral equipment (dumbbells or machines where your arms move independently) then the imbalances should correct themselves over time to become less noticeable, although having some differences is quite common.
Which head of your delt is noticeably different or is the shoulder in its entirety? What weights are you using for laterals? I find most people go way to heavy on this exercise and never truly know what its like to squeeze this muscle.
All three heads are smaller. I only use 15 lbs on lateral raises with good form. Im not the guy you see in the gym with his whole body jerking to get the dumbells up becasue he is using to much weight.
Could you give me an example of your shoulder routine?
Usually something like this.
1. Seated barbell presses: 10, 10, 8, 8
2. Cybex machine converging (independent) presses 10, 10
3. Standing lateral raises 10, 10, 10
4. Bent lateral raises for rear delt 10, 10
I went to shoulder specialist Thur and he told me I probably separated shoulder when I had that bike crash years ago and right side is not as strong.
Did he say it was okay to train your shoulder? Have you seen any growth with your current routine? I personally, have seen the best gains by training my delts in a high repetition manner.