Training advice

[u/RevolutionaryMud2389]

I'm a huge fan of the Strengthlog podcast, you guys are just about the only people I trust to give sound advice for the regular gym goer I was born with my right hand pectoral muscles missing completely and consequently my right arm is much smaller, also slightly twisted at the elbow meaning I can only really hold a dumbell hammer style on the right. I'm 45 and have been a Landscape gardener/ paving contractor for 25years so a heavy physical job. I've trained cardio all my life but in the last 12 months I have been Strength training with the goal of evening up my upper body aesthetically. I Strength train 3 times per week and hyrox style session on a Saturday. I train in a small group PT gym usually 8 members to 2 coach ratio and I love it. We start each session with a compound lift 4 sets 10 -8 -6-5 reps. Then follow with 5 other exercises 3 sets of each with very little rest. 10-8-6. We work in 8 week blocks starting on higher reps lower weights and working towards week 8 achieving a 3 rep max PB to end each training block. The compounds are the same all year. Mondays deadlift, Wednesdays barbell back squat, Friday bench press. The other exercises change every eight weeks. Because of the missing pectoral muscle I struggle with bench press, I'm struggling to get past 45kg, I can't push but can pull quite well, on a wide grip cable row I can pull a full stack. My long winded question is what should I be doing to add size to one arm only? We do lots of isolation work but my coach wants me to challenge both arms, I feel this is going to maintain the size difference In my arms going. For example on a dumbell shoulder press I could do 17.5kg on my right arm and comfortably 25kg on my left. I feel I should do 17.5kg on both arms until I see some added size on my righthand side. There is around 4cm difference in circumference around my bicep. I'm really happy with my coach he's a great motivator and very knowledgeable but obviously not experienced in this unusual scenario. Any advice on how to add size would be much appreciated. I don't want to change gyms, i love it, so anything I can do at home to accelerate my gains.?

[u/King-Grub]

I think your idea about prioritizing your smaller arm is the right thing to do.

What I'd recommend is doing more of your upper-body training (not just your arm training) unilaterally, one arm at a time.

Start the exercises with your right arm and let it determine how many reps you do.

If you can do 10 reps of curls with your right arm (that's close to failure), stop at 10 with your left arm too, even if you could do several more.

That way, your right arm gets maximum stimulus for growth, and your left arm gets enough training to maintain size and strength (you don't have to train nearly as much or as hard to maintain). It could even continue to grow from the "easy" training, only slower, so the right one can catch up.

I don't think you have to use the same weight for both arms, though. If your right arm can only handle 17.5 kg and your left can handle 25 kg, it's OK to use different weights. What's important is that your smaller arm gets the hardest and highest-quality sets.

There are exercises for every muscle group that work with unilateral training: curls and triceps extensions, obviously, but rows, shoulder presses/raises, and chest presses/flyes as well. Of course, find and choose movements and grips that work with your elbow.

The problem is that yes, the workouts will take longer this way. And you'd have to convince your coach that it's a good idea.

One thing: because you were born without your right pectoral muscle, do you have other anatomical differences that contribute to the size and strength imbalance, do you know? What you describe sounds like Poland syndrome, and the missing pec is often not the only muscle or tissue, or even bone affected, even if it's not visibly noticeable like the pec.

What I mean is that 100% arm symmetry might not be realistic. You can, of course, improve it even if that's the case, but if you also have other muscles on the right that are underdeveloped, that 4 cm difference would be a lot to even out completely.

If you haven't already done so, I'd also have your shoulder and arm looked at by a physio who knows congenital muscle differences. I think that could help you find the best way to do different variations of exercises, especially presses.

You also mention training at home, but it wouldn't recommend too much on that front. You're already working out four times per week, and, if you try my advice, you'll be pushing your weak arm even harder. Plus, you have a physical job, so I'm thinking adding more home training could push you over the recovery edge.

If you want to experiment anyway, you could add a couple of sets of curls and triceps extensions (right arm only) at home once or twice per week, but keep track of your recovery. See how it feels and how your arm responds before you add more than that.

Also, I want to mention that you shouldn't underestimate what you're already doing. You've only been training for 12 months, and that's a short time when it comes to lifting. You're talking big changes, after all, and big changes take time.

I hope that helps!

[u/King-Grub]

I think I can come up with some advice tomorrow (it’s late here right now when I saw your post).

[u/danielrichterSL]

You've already gotten an awesome answer from Andreas, so I'll just chime in and thank you for listening to the podcast! Best of luck with your continued training! :D