Weak arm & Protein
Discussion
Evening all,
2 separate queries but didnt want to do 2 threads.
First off,
In the gym, I have noticed my left arm is far weaker than my right arm (when I tell you what weights im doing, you'll probably say my right arm is weak too!
). When I am doing bicep curls, I can manage 5-7.5kg (depending on when I do them in the routine) whilst my left arm can only handle 3-4kg. Same with bench press, I can manage 7.5kg either side and right arm goes up OK but left arm really really struggles.
What I am wondering, is what is the best way to go about this? I don't really want to build up each arm at different rates. Someone suggested I do just that - the problem will then really never go away then and my left arm will always be behind my right. What do you think?
Secondly,
Protein. I've started taking this. What I have been told to do, if I want to 'bulk up' a bit (which I do) is to take a shake every morning and then to take a second shake when I have finished in the gym. So say, Mon/Wed/Fri, I am having 2 a day and on the days I dont go to the gym (Tues/Thu/Weekend) I have one.
What I am afraid of, is excessive weight gain (becoming fat basically!), what I am wondering is when I do go down to one shake a day. I am 6ft and about 10st a the moment.
Cheers all!
2 separate queries but didnt want to do 2 threads.
First off,
In the gym, I have noticed my left arm is far weaker than my right arm (when I tell you what weights im doing, you'll probably say my right arm is weak too!
). When I am doing bicep curls, I can manage 5-7.5kg (depending on when I do them in the routine) whilst my left arm can only handle 3-4kg. Same with bench press, I can manage 7.5kg either side and right arm goes up OK but left arm really really struggles. What I am wondering, is what is the best way to go about this? I don't really want to build up each arm at different rates. Someone suggested I do just that - the problem will then really never go away then and my left arm will always be behind my right. What do you think?
Secondly,
Protein. I've started taking this. What I have been told to do, if I want to 'bulk up' a bit (which I do) is to take a shake every morning and then to take a second shake when I have finished in the gym. So say, Mon/Wed/Fri, I am having 2 a day and on the days I dont go to the gym (Tues/Thu/Weekend) I have one.
What I am afraid of, is excessive weight gain (becoming fat basically!), what I am wondering is when I do go down to one shake a day. I am 6ft and about 10st a the moment.
Cheers all!
Most people who are right handed and haven't weight trained before will notice that their right arm is stronger, of course the less overall strength you have, the more this is noticeable.
Try to use both arms equally when pushing - drop weight if necessary and do higher reps, if only to get started. This said, 15kg doesn't sound like pushing the limits of human capacity, I guess you're quite skinny?
Can't comment with any authority on protein except that in my experience gains have been more noticeable when eating more food, especially meals with lots of calories-healthy-fats and protein in them. I've managed to put on a stone in muscle doing this so far, has taken 4 months.
Try to use both arms equally when pushing - drop weight if necessary and do higher reps, if only to get started. This said, 15kg doesn't sound like pushing the limits of human capacity, I guess you're quite skinny?
Can't comment with any authority on protein except that in my experience gains have been more noticeable when eating more food, especially meals with lots of calories-healthy-fats and protein in them. I've managed to put on a stone in muscle doing this so far, has taken 4 months.
B3njamin said:
Most people who are right handed and haven't weight trained before will notice that their right arm is stronger, of course the less overall strength you have, the more this is noticeable.
Try to use both arms equally when pushing - drop weight if necessary and do higher reps, if only to get started. This said, 15kg doesn't sound like pushing the limits of human capacity, I guess you're quite skinny?
Thanks. I have to admit, I do have very little to no muscle in my upper body. I'm 17 and have never really done much exercise (except for cycling, which is probably why I have no problem doing legs!), did all I can to get out of games at school etc etc. Try to use both arms equally when pushing - drop weight if necessary and do higher reps, if only to get started. This said, 15kg doesn't sound like pushing the limits of human capacity, I guess you're quite skinny?
Yea, I am rather skinny (tad small belly from drinking ale). My arms are very skinny and have little muscle if I tense them. I'm tall, but very lanky really!
ETA: I always go to the gym with someone who has been going a while and is experience and I always ache for days afterwards, so I feel I am doing the correct things in the gym. It's just my bloody left arm thats holding me back!
Firstly the weak arm problem. Most people have this to begin with. What i tell everyone to do is when doing any dumbells use your weaker arm first. If you fail on 5 then just do 5 reps with your stronger arm. Because if you start with your right arm and you managed 8 and then you can only manage 5 with your left. Your balance won't be helped.
Now protein wise. What i would first say is look at your diet. Your diet is actually as in important if not more important as the work you do in the gym. I' a little sad. I've cut out beer, seriously cut down on dairy and have very little sugar. I make sure i have brown rice and brown pasta. Most of my food is also grilled. I myself only take protein after my gym session but if is only adding extra protein to your diet so one in the morning or in the day between other meals might help you.
As for the amount of weight that you're lifting currently do not worry about it. Everyone starts somewhere. The most important thing is form. After 3-6 months you won't believe how much progress you have made. If you want any details of my training plans that i use please let me know. I have started using them for 8 weeks each. One is more tailored for definition and the other for size.
Now protein wise. What i would first say is look at your diet. Your diet is actually as in important if not more important as the work you do in the gym. I' a little sad. I've cut out beer, seriously cut down on dairy and have very little sugar. I make sure i have brown rice and brown pasta. Most of my food is also grilled. I myself only take protein after my gym session but if is only adding extra protein to your diet so one in the morning or in the day between other meals might help you.
As for the amount of weight that you're lifting currently do not worry about it. Everyone starts somewhere. The most important thing is form. After 3-6 months you won't believe how much progress you have made. If you want any details of my training plans that i use please let me know. I have started using them for 8 weeks each. One is more tailored for definition and the other for size.
Try using a Bar instead of Dumbbells.
This will force you to limit your weight at what your weak arm can cope with, thus train your weaker arm more, and just give your stronger side a bit of exercise in the mean time.
Do this with most exercises if you can, I.E Bench press instead of Dumbbell Press, and same for shoulders, and back. When you get a bit stronger, then go back to using Dumbbells and keep changing it around so you don't get too used to training in a similar way.
As mentioned, most people will have some strength difference from one side to the other, but as you have not been training long, it will be more noticeable for you.
Don't worry about taking too much Protein, if you want to put on a bit of size you need it. If you are exercising regularly you will not get fat.
If you weigh 10 Stone and want to weigh 11(albeit 11 stone lean), you need to eat like an 11 stone man. So long as you keep you eating clean, I.E good food with little or no treats you will be fine.
You mentioned a bit of a tummy from the ale. Do you still drink more than once a week? if so this could also be a weak link.
This will force you to limit your weight at what your weak arm can cope with, thus train your weaker arm more, and just give your stronger side a bit of exercise in the mean time.
Do this with most exercises if you can, I.E Bench press instead of Dumbbell Press, and same for shoulders, and back. When you get a bit stronger, then go back to using Dumbbells and keep changing it around so you don't get too used to training in a similar way.
As mentioned, most people will have some strength difference from one side to the other, but as you have not been training long, it will be more noticeable for you.
Don't worry about taking too much Protein, if you want to put on a bit of size you need it. If you are exercising regularly you will not get fat.
If you weigh 10 Stone and want to weigh 11(albeit 11 stone lean), you need to eat like an 11 stone man. So long as you keep you eating clean, I.E good food with little or no treats you will be fine.
You mentioned a bit of a tummy from the ale. Do you still drink more than once a week? if so this could also be a weak link.
RJB_666 said:
Firstly the weak arm problem. Most people have this to begin with. What i tell everyone to do is when doing any dumbells use your weaker arm first. If you fail on 5 then just do 5 reps with your stronger arm. Because if you start with your right arm and you managed 8 and then you can only manage 5 with your left. Your balance won't be helped.
Ah - I didn't think of that. I was always starting with my right arm. I'll do that next time! 
RJB_666 said:
Now protein wise. What i would first say is look at your diet. Your diet is actually as in important if not more important as the work you do in the gym. I' a little sad. I've cut out beer, seriously cut down on dairy and have very little sugar. I make sure i have brown rice and brown pasta. Most of my food is also grilled. I myself only take protein after my gym session but if is only adding extra protein to your diet so one in the morning or in the day between other meals might help you.
I have home cooked meals 5 days a week (2 x roast dinners, 1 x pasta dish and the other 2 are usually simple stuff), eating out of a Friday and nothing of a Saturday really. It's something I'll look in to though, thank you. RJB_666 said:
As for the amount of weight that you're lifting currently do not worry about it. Everyone starts somewhere. The most important thing is form. After 3-6 months you won't believe how much progress you have made. If you want any details of my training plans that i use please let me know. I have started using them for 8 weeks each. One is more tailored for definition and the other for size.
That's what everyone says when I have spoken to them about it, and the gym isn't usually very busy so I'm not too embarrassed about it. I am interested in the training plans, so I'll drop you a PM. Thanks! 
kentmotorcompany said:
Try using a Bar instead of Dumbbells.
This will force you to limit your weight at what your weak arm can cope with, thus train your weaker arm more, and just give your stronger side a bit of exercise in the mean time.
Do this with most exercises if you can, I.E Bench press instead of Dumbbell Press, and same for shoulders, and back. When you get a bit stronger, then go back to using Dumbbells and keep changing it around so you don't get too used to training in a similar way.
One thing I have found whilst using bench press is that my arms are all over shot, i'm coping with the weight I do, but I haven't got the technique. So instead of my arms going straight up and down, they're moving around a bit. Will this come with practise do you reckon? As that's what really putting me off using bench. This will force you to limit your weight at what your weak arm can cope with, thus train your weaker arm more, and just give your stronger side a bit of exercise in the mean time.
Do this with most exercises if you can, I.E Bench press instead of Dumbbell Press, and same for shoulders, and back. When you get a bit stronger, then go back to using Dumbbells and keep changing it around so you don't get too used to training in a similar way.
kentmotorcompany said:
As mentioned, most people will have some strength difference from one side to the other, but as you have not been training long, it will be more noticeable for you.
Don't worry about taking too much Protein, if you want to put on a bit of size you need it. If you are exercising regularly you will not get fat.
If you weigh 10 Stone and want to weigh 11(albeit 11 stone lean), you need to eat like an 11 stone man. So long as you keep you eating clean, I.E good food with little or no treats you will be fine.
You mentioned a bit of a tummy from the ale. Do you still drink more than once a week? if so this could also be a weak link.
Im only taking protein to bulk up tbh (that, and that everyone down the gym recommended I start taking it Don't worry about taking too much Protein, if you want to put on a bit of size you need it. If you are exercising regularly you will not get fat.
If you weigh 10 Stone and want to weigh 11(albeit 11 stone lean), you need to eat like an 11 stone man. So long as you keep you eating clean, I.E good food with little or no treats you will be fine.
You mentioned a bit of a tummy from the ale. Do you still drink more than once a week? if so this could also be a weak link.
). As for the exercise, I go to the gym 3 days a week and cycle there and back each time (~3.6m trip each way). If it helps, I don't have a sweet tooth so don't indulge in chocolate/sweets. a treat too me is a second main course I drink 2 days a week. 5 pints on a Wednesday and a tad more of a Saturday evening. Although it's Cider now instead of Ale, if that makes any difference?
Thanks everyone for their advice though!
i was in the same boat as you, 17 and skinny weighing only around 10 stone at 5'9. i began training when i was about 19 (same weight) and about 3-4 later i was around 14.5 stone and fairly lean. first things first if your serious about weight training you must get your diet sorted, theres plenty of bulking diets on the net but as a general rule you will be aiming for around 6-8 meals in the day and be eating every 3 hours.
also 'out the box' nobody is symmetrical when it comes to weight training. my left arm and chest is bigger than my right and i was advised the easiest way to overcome this is to isolate is to do more reps on the muscle that is smaller and you are trying to gain size on. with a good diet and proper routine you should see an improvement
also 'out the box' nobody is symmetrical when it comes to weight training. my left arm and chest is bigger than my right and i was advised the easiest way to overcome this is to isolate is to do more reps on the muscle that is smaller and you are trying to gain size on. with a good diet and proper routine you should see an improvement
The way you say "take protein" indicates that you could do with reading up more on how diet relates to bodybuilding (which, if you want to 'bulk up', is a set of principles that you should follow). Please don't take that as harsh criticism - when starting out, a lot of people see better-built guys at the gym drinking whey shakes and think of them along the same lines as a medicine that you have to take to be big. All a shake is is a more convenient way of consuming more protein, which is an essential part of a bodybuilding diet. If you'd prefer, you could increase your protein intake by eating tuna, lean meats(esp. chicken), drinking more milk or eating cottage cheese (an excellent source of casein protein, which is slower releasing).
You'll be able to make the most of your efforts in the gym by reading up on diet, and the importance of being in a calorie surplus in order to build muscle. Put simply if you want to build muscle you need to eat more calories than you expend, and learning what your usual calorific usage is (known as your "maintenance") is fundamental in figuring out what you should be eating to grow.
I'd recommend going over to www.bodybuilding.com (mods: apologies if links to external sites are not allowed) and looking through their articles, especially on diet and on proper exercise form to get you started.
Lastly it'd be good to see your workout plan, since a lot of beginners focus on growing a certain bodypart and end up neglecting others, totally by accident. I'd happily take a look and suggest any tweaks if needed.
You'll be able to make the most of your efforts in the gym by reading up on diet, and the importance of being in a calorie surplus in order to build muscle. Put simply if you want to build muscle you need to eat more calories than you expend, and learning what your usual calorific usage is (known as your "maintenance") is fundamental in figuring out what you should be eating to grow.
I'd recommend going over to www.bodybuilding.com (mods: apologies if links to external sites are not allowed) and looking through their articles, especially on diet and on proper exercise form to get you started.
Lastly it'd be good to see your workout plan, since a lot of beginners focus on growing a certain bodypart and end up neglecting others, totally by accident. I'd happily take a look and suggest any tweaks if needed.
Lunja said:
The way you say "take protein" indicates that you could do with reading up more on how diet relates to bodybuilding (which, if you want to 'bulk up', is a set of principles that you should follow). Please don't take that as harsh criticism - when starting out, a lot of people see better-built guys at the gym drinking whey shakes and think of them along the same lines as a medicine that you have to take to be big. All a shake is is a more convenient way of consuming more protein, which is an essential part of a bodybuilding diet. If you'd prefer, you could increase your protein intake by eating tuna, lean meats(esp. chicken), drinking more milk or eating cottage cheese (an excellent source of casein protein, which is slower releasing).
You'll be able to make the most of your efforts in the gym by reading up on diet, and the importance of being in a calorie surplus in order to build muscle. Put simply if you want to build muscle you need to eat more calories than you expend, and learning what your usual calorific usage is (known as your "maintenance") is fundamental in figuring out what you should be eating to grow.
I'd recommend going over to www.bodybuilding.com (mods: apologies if links to external sites are not allowed) and looking through their articles, especially on diet and on proper exercise form to get you started.
Lastly it'd be good to see your workout plan, since a lot of beginners focus on growing a certain bodypart and end up neglecting others, totally by accident. I'd happily take a look and suggest any tweaks if needed.
This. I'd also like to ask why you're wasting energy on curls when you're at such an early stage in your lifting - they're the sort of thing you do to finish off a heavy session when you're bodybuilding.You'll be able to make the most of your efforts in the gym by reading up on diet, and the importance of being in a calorie surplus in order to build muscle. Put simply if you want to build muscle you need to eat more calories than you expend, and learning what your usual calorific usage is (known as your "maintenance") is fundamental in figuring out what you should be eating to grow.
I'd recommend going over to www.bodybuilding.com (mods: apologies if links to external sites are not allowed) and looking through their articles, especially on diet and on proper exercise form to get you started.
Lastly it'd be good to see your workout plan, since a lot of beginners focus on growing a certain bodypart and end up neglecting others, totally by accident. I'd happily take a look and suggest any tweaks if needed.
Stick to compound lifts, eat loads, and don't worry if you gain a bit of fat doing it. You can drop that again once you're at a reasonable weight. You're at a good age to be starting (I wish I had the extra 3~ years worth of lifting that starting at 17 would have given me), but you'll end up wasting a lot of that time if you don't eat enough.
^^^
Agree with the above. If you want to add significant bulk then focus on squats, deadlifts, rows, chins (if you can do them) bench presses, overhead presses and dips (again if you can do them.) Don't worry about the weights seeming small - as long as you work on upping them regularly over time.
If you are bothered about your arms then just the odd hard set after the 'big stuff' as long as you don't over do it and do too many exercises/sets in a day, though many of us managed to survive the (alleged) over training in the early days which is when gains seem to come best - but eat enough!
Re. your form, normally I'd recommend doing the positive part of a rep explosively but to get the 'groove' and avoid injury I think you might be sensible to do a controlled, slow(ish) negative part and not over do the speed on the positive. Concentrate on maintaining the path of the bar and feeling the muscles.
I'm weaker on my left side and the muscles were smaller at times but over the years the difference has reduced and appearance wise there is hardly anything in it. Most of this is likely to be related to the nervous system and the 'side' dominance most of us have, imho.
Agree with the above. If you want to add significant bulk then focus on squats, deadlifts, rows, chins (if you can do them) bench presses, overhead presses and dips (again if you can do them.) Don't worry about the weights seeming small - as long as you work on upping them regularly over time.
If you are bothered about your arms then just the odd hard set after the 'big stuff' as long as you don't over do it and do too many exercises/sets in a day, though many of us managed to survive the (alleged) over training in the early days which is when gains seem to come best - but eat enough!
Re. your form, normally I'd recommend doing the positive part of a rep explosively but to get the 'groove' and avoid injury I think you might be sensible to do a controlled, slow(ish) negative part and not over do the speed on the positive. Concentrate on maintaining the path of the bar and feeling the muscles.
I'm weaker on my left side and the muscles were smaller at times but over the years the difference has reduced and appearance wise there is hardly anything in it. Most of this is likely to be related to the nervous system and the 'side' dominance most of us have, imho.
Also agree about doing more basic heavy lifting.
However, as you will know these exercises need to be taught properly, and you dont want to copy your mate if he has never done it himself, or not been doing it for long.
I guess the more experienced gym users among us will all have seen young new guys in the gym having a go(and thats great), but they are training with their mate who only started 6 months ago himself, so is considered the expert by the new guy.
Sqautting and Deadlifts are probably the most critical exercises to get right before you move on to heavier weights. If you want to give it a go make sure you learn it properly, and ask someone with real experience to show you.
OP you mentioned when doing bench press your arms are all over the place. This is normal for a beginner, and you should stick with it. Once you get it under control you will find you can start moving up the weight quite easily.
However, as you will know these exercises need to be taught properly, and you dont want to copy your mate if he has never done it himself, or not been doing it for long.
I guess the more experienced gym users among us will all have seen young new guys in the gym having a go(and thats great), but they are training with their mate who only started 6 months ago himself, so is considered the expert by the new guy.
Sqautting and Deadlifts are probably the most critical exercises to get right before you move on to heavier weights. If you want to give it a go make sure you learn it properly, and ask someone with real experience to show you.
OP you mentioned when doing bench press your arms are all over the place. This is normal for a beginner, and you should stick with it. Once you get it under control you will find you can start moving up the weight quite easily.
Two things to consider.
During the teenage years a man/boys body is flooded with testosterone, its like having a natural steriod. Putting on muscle at this age is so much easier than at any time of your life in the future. A young man who is interested in going to the gym should be encouraged I think.
However there should be a consideration for not over stressing a young fellas joints. When I first started(at 16) 16 was the age considered ok to start with weights(not sure what the most up to date thinking on the matter is).
If it was my son, I would restrict any resistance exercise to body weight exercises until he turned 16.
During the teenage years a man/boys body is flooded with testosterone, its like having a natural steriod. Putting on muscle at this age is so much easier than at any time of your life in the future. A young man who is interested in going to the gym should be encouraged I think.
However there should be a consideration for not over stressing a young fellas joints. When I first started(at 16) 16 was the age considered ok to start with weights(not sure what the most up to date thinking on the matter is).
If it was my son, I would restrict any resistance exercise to body weight exercises until he turned 16.
Edited by kentmotorcompany on Wednesday 20th July 11:35
I wouldn't!
I only wish I'd started younger - 21 for me - as I missed that golden age.
I think a lot of the worries about training at a young age have been totally overblown by ill informed doctors and 'experts' - stunts growth etc. !
If there are no pre existing conditions likely to present an issue and if the routines are done carefully - form, warm ups, cool downs, flexibility work etc. I think it unlikely to cause harm even earlier than 16. Just look at the abilities/ athletic potential of so many youngsters in sports like NFL, wrestling, martial arts, track and field etc. who have done resistance training from an early age. Let alone the junior olympic lifters and even powerlifters!
Of course there will always be the risk of injury but this can (will?) happen at any age. How many of us have really managed to stay totally injury free? Might be safer never to do anything but is being a couch potato a ticket to a satisfying life?
I only wish I'd started younger - 21 for me - as I missed that golden age.
I think a lot of the worries about training at a young age have been totally overblown by ill informed doctors and 'experts' - stunts growth etc. !
If there are no pre existing conditions likely to present an issue and if the routines are done carefully - form, warm ups, cool downs, flexibility work etc. I think it unlikely to cause harm even earlier than 16. Just look at the abilities/ athletic potential of so many youngsters in sports like NFL, wrestling, martial arts, track and field etc. who have done resistance training from an early age. Let alone the junior olympic lifters and even powerlifters!
Of course there will always be the risk of injury but this can (will?) happen at any age. How many of us have really managed to stay totally injury free? Might be safer never to do anything but is being a couch potato a ticket to a satisfying life?
If it helps, I was using a 6kg weight on my first ever session (just over a year ago) to do dumb bell curls with. I'm now using a 14kg weight.
I've not really trained that hard either, just regular trips, upping now and again. Soon builds up.
My left arm is still weaker than my right, but I just train them using the same weight, my left is now only struggling on the last two reps of the final set, so it's not that noticeable visibly.
Good luck though.
Read up and understand your diet, plenty of people on here to lend a hand, if it's of interest, i'm on the Paleo (Caveman) diet and have noticed more improvement in the last 4 weeks of this diet than the previous year!
I've not really trained that hard either, just regular trips, upping now and again. Soon builds up.
My left arm is still weaker than my right, but I just train them using the same weight, my left is now only struggling on the last two reps of the final set, so it's not that noticeable visibly.
Good luck though.
Read up and understand your diet, plenty of people on here to lend a hand, if it's of interest, i'm on the Paleo (Caveman) diet and have noticed more improvement in the last 4 weeks of this diet than the previous year!
Lost_BMW said:
Excuse a thread hijack but what does your new (ancient!) diet comprise of - food types/amounts/calories/proportion of carb to protein? Would be interesting to hear from someone actually on it rather than magazine editors looking for a new article!
No idea of calories, I simply don't count them, which is nice.Breakfast usually consists of eggs (3/4), boiled or an omlette, maybe a glass of orange juice for a sugar hit for the bike ride to work. Sometimes, if I feel full, i'll just gorge on a punnet of grapes or berries, perhaps some chicken breasts that i've boiled up?
I then have snack bowls on my desk, one with blueberries or strawberries (or both) another with walnuts and pistachios.
I also take a salad, a combo of tuna/tomatoes/lettuce/carrots/cucumber/avodado/chicken etc.
My cheats throughout the day are the protein shakes, i'm using MYProtein egg whites (just ordered Hurricane XS though), but purely because the personal trainer/nutritionist I spoke to said I wasn't getting enough protein to build muscle (which was my goal) he wanted me to eat more chicken, but time/convenience was against me, he said a shake was okay.
I also take a banana and an apple most days.
In the evenings, it's just meat/fish and veg or salads, last night was fajitas, but I just didn't bother with the wraps, just loads of chicken, onion, peppers and avocado - lovely.
Chilli con carne with no rice (i don't pick out the kidney beans either) but to bulk it up, I put a chunk of broccoli in it or something.
There are elements that are not strictly paleo, but the gist of it is eat when hungry, I tend to snack all day on my two pots or nuts and berries.
This sounds daft, but I really feel I know when i'm hungry now, and what I want to eat. As i've mentioned, i've lost a fair bit of weight, most notably my gut, but still putting on muscle, i'd be interested to know what my bf% is now, as my abs are pretty much visible for the first time since I was 18.
I don't miss anything really. I have one meal 'off' the diet a week, whereby I might have a glass of wine, but even now, I find myself not wanting potatoes or pasta etc.
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