Muscle imbalance in thighs....

[One_Vision]

I've noticed lately that I use different muscles in each leg for the same exercise...example..on lunges I feel it hitting primarily the inner upper hams on the right leg....and the upper quads on the left leg.
I've also noticed that my quads definitley overpower my hams......this is the second time I've ended up with thigh imbalances..
I can't seem to focus on flexing certain parts of my thigh either. The vastus lateralis and the vastus medialis are the only muscles I can really focus and flex without a problem.
Im thinking its a bio-mechanical problem...because I've notices that when I walk I tend to step off differently and use different muscles.

I know this seems fu*ked up.....but I don't know who else to ask.

Heres my leg day.....
warmup 2 sets squat....alittle stretching
2 sets leg curls 10, 8(was doing both legs...but recently I've only dont the right leg only...needs to catch up to the other ham)
3 sets squat
12, 8, 6
leg press
12, 8 , 6
leg ext.
2 sets 10, 8

I also believe I have a pretty weak core....do you think physical therapy or muscle stimulation will help.......thanks to whoever responds

[The Cobra]

How deep do you squat?

[One_Vision]

At least parallel...usually slightly lower......
I also have pretty bad ankle flexibility.....

...I do the movements nice and slow...I just can't seem to get that mind muscle link.

The quad muscles by my knees (vastus lateralis, vastus medialis) are pretty much the only muscles that get good stimulaton during a leg day.

I also can't increase strength..only doing 30 lb. single leg curl. 65 lbs. sldl, 175 lb x 10 squat good form...

[YatesNightBlade]

Experiment.

Try going for reps rather then weight. Try doing Stiff Legged Deadlifts for your weaker hamstrings. Try doing single legged extentions.

Hope this helps.

[Paul Stagg]

The quad muscles by my knees (vastus lateralis, vastus medialis) are pretty much the only muscles that get good stimulaton during a leg day.


** They are all getting stimulated, you just can't necessarily feel it. Don't fret too much about that. if you are really troubled by it, drop the extensions (which focus primarily opn the knee extension rather than hip flexion)


A muscle imbalance can lead to very serious joint (knee) problems.

I'd do a couple of things.

First, drop the leg extensions, and don't bother with lunges. Stick with squats and leg press.

Make sure your squat form is PERFECT. Go as deep as you can.

Add SLDL.

You also might want to consider training your hamstrings first, then doing your squats and leg presses.

Do you have any back pain?

[One_Vision]

No back pain.....

[Maki Riddington]

You would probally benifit from some unilateral training.
If you find that on certain exercises that one side is stronger I would look at strengthening that muscle group so that it is brought up.

[One_Vision]

alright I tried fixing the problem while I was dieting...it didn't help. Its getting better yet my right leg still dominates on squat, leg press, etc.
Should I put alittle more weight on the left side of the bar to try and even it out while squating??
Heres my workout:
3 sets sldl 8-12
3 sets squat 12-16
3 sets leg press 12-16
2 sets leg curl(left leg)

After my workout my right leg is seems about 2 times as fried as the left.
It is starting to even out...slowly....should I stick with what I'm doing???

[One_Vision]

Heres my strengths.....pathetic
I've dropped at least 2x what I used to have trying to fix this problem....

sldl
65x12
squat
95x20
leg press
240x20
single leg curl(left leg) 33x12

I'm not going to failure on squat or leg press....just getting the form down..again.
I'm doing each movement very slowly and focusing on the muscle contractions.....

I am progressing though..

also..one more note....the imbalance is bad enough that I can feel it while walking, jogging, going up stairs etc.

[Maki Riddington]

Originally posted by One_Vision

also..one more note....the imbalance is bad enough that I can feel it while walking, jogging, going up stairs etc.

What do you mean you can feel it while doing certain activities?

[chris mason]

I will assume you have never had a serious injury to your legs. If that is accurate, then you really are worrying about the wrong thing. Having one side of the body be stronger than the other is completely natural. You needn't worry about it. Let me give you an example, my left bicep is stronger than my right, my right tricep is stronger than my left, my left pec is stronger than my right, my left calf is stronger, my right quad is stronger etc. Yet, I am still able to function quite well and lift fine. Don't worry about it. Just lift with good form and you will balance out to a functional level. The muscle imbalances mentioned above are usually due to long periods of improper training or injury. From the looks of your post, it looks like neither of these reasons applies to you.

[One_Vision]

I just feel it more in my right thigh.....I push off alot more with my right leg. I can't really explain it......it just feels totally different between the two while doing those activities.

I've noticed afew other things...I seem to lean on my right side most of the time during the day. I don't know for sure...but it looks as if my right leg is alittle shorter than the left. Everytime I squat my right leg hits parellel before my left does.

I know this seems weird...

[One_Vision]

one more thing.....the left knee(non dominant one is quite unstable while squating and leg pressing. Its wobbles in and out alot unlike my right kneecap. I also, like I've mentioned earliar, have developed knee pain in this knee.

Chris I do believe I was using unproper form before........so right now I'm just staring from scartch.

[chris mason]

Use good form and you will be fine.

[Maki Riddington]

Originally posted by chris mason
Use good form and you will be fine.

There is more to it than form.Have you seen a physiotherapist?

If this is inteffering(sp) with your daily activities it is something that should be addressed right away.

[One_Vision]

Yes..I've been to a therapist before.....

Yet it seems like everytime I try to get up heavy in weight....something with me knees or these imbalances always start to creep up.

[chris mason]

And......what did the therapist say?

[Maki Riddington]

Originally posted by One_Vision
[
Yet it seems like everytime I try to get up heavy in weight....something with me knees or these imbalances always start to creep up. [/B]

That right there should be a clear indicator that your progressing to quickly,you are also ignoring you're weak links.
Going back to my original post I suggested doing some unilateral training.

I'm not saying that this is the reason but it could be one of the reasons.

[One_Vision]

The therapist helped me with my knee tracking. My outer quads were alot stronger than my inner quads so it caused my knee tracking to go outward instead of straight.....but I've fixed that.

Yes, I definitely believe this has happened because in the past I would try to add as much weight as possible in the shortest amount of time. I remember adding 20-30 lbs more in just a weeks time...thats where my form would slide.

Mac, could you please explain unilateral training?

Alright, I want to do this right this time. Hows this seem? Pick a weight I can do 12-16 failure, then the next week do the same weight yet go for more reps say 16-20. Then add say 5-10 lbs the week after that. I know the rate of progression is alot slower than I could be doing...yet as long as I'm progressing and keeping good form than it doesn't really matter. What you guys think? This works for me...

[Anthony]

Ronan: poor posture doesn't cause scoliosis.

[Ronan]

go to an osteopath and get your pelvis checked out. if your pelvis is off balence this creates un even torque all though your body.

check your posture! the main casue for your inbalence is the fact that you are leaning to one side predominatly so this will casue your pelvis to rotate. meaning when you train one side is going to get more of the stimulation. It will also thow off balence your spine creating slight scoliosis thought the mid-upperback leading to muscle imbalenced thoughout your upperbody also.

instead of focusing on unilateral training which limits overload and wastes precious energy use more mind muscle connection during your training focusing on contracting the weaker side

[chris mason]

I guess what I am saying is that I have a hard time believing all of the "muscle imbalance" stuff (as pertains to normal healthy individuals). When I first started training, my knees would push together during the point in a set of squats where I was really straining. I did no special training to remedy this situation, but it went away over time. I believe that if you train with reasonable form that your body will compensate for your natural strengths and weaknesses. I also think there is no problem with increasing the weight you use as quickly as possible, as long as you don't start getting sloppy with your form. Keep your form consistent, progress as quickly as this allows, and you should be fine. Again, unless you have some kind of a congenital defect or injury. To me, it doesn't sound like you have any major problem, and that you are overanalyzing things like your posture etc.

[Ronan]

everyone has differences in strength between muscles to some degree. standing with bad posture will exegerate it for sure. stand crooked and thats the way your body will shape itself just as in if you slouch your shoulders or let your back bow as you see in many people. Other than posture I wouldnt worry about this minor problem.


One another thing: Chris do you not think that my steadily increasing your poundage each week is better than making big jumps even if you are capable to do so your body will not be able to keep up with large adaptions for longer than a few weeks. But if you add a small amount of weight each week your body can make progress for much longer without platauing?

[chris mason]

I know that if one trains naturally and keeps consistent form, that large increases in training poundages just don't happen that quickly. You won't go from one training session to the next and increase weight by 20 lbs and match reps if you keep your form consistent and are not taking drugs. You may get an extra rep or two, or you may be able to add 10 lbs and match reps for some period of time. That, to me, is not excessive.

[One_Vision]

Ronan, thats what I've been doing lately. I've been really focusing on the muscle contractions, and focusng the weight evenly between the two...yes its starting to help out. I will get the pelvis checked out if this problem continues.....

Chris, that was my problem, I'd load up about 20 lbs. more than the week before and go for more reps. So thats just one of the many problems, that caused this. I was also cutting while training this way....so I'm starting to realize my mistakes. I'm still quite new to bodybuilding.....so I've still got a lot to learn.


For me, progressing more slowly and adding small weight poundages will be better....

Thank you all who have replied.....its very appreciated.