Preload one arm?

_WILDECHILD_

So I’ve been working out and I’m noticing that my right arm is not as big or defined as my left arm should I preload the smaller arm with more weight?

yirara

Is it weaker though? Will you still be able to do those exercises properly and in good form of you do a preloading session? Is it a functional or visual problem for you?

_WILDECHILD_

https://community.myfitnesspal.com/en/discussion/comment/48814187#Comment_48814187

It’s just a visual issue I’m able to do the same amount of reps as the other arm

Retroguy2000

The cross sectional area of muscle is a large factor in strength. If you're doing the same reps with both arms, perhaps your bigger arm is not working as hard as the smaller arm.

You mentioned definition. If it's a different amount of fat covering the muscle, you can't spot reduce that. Continue in a deficit and that should help.

I'd suggest focus on isolation work for arms, i.e. db's or cable probably. Start each set with the weaker arm and go close to failure, and then do that number of reps for the other arm. You should also benefit from more weekly arms volume in general. How many working sets are you doing now? Counting most back exercises as 0.5 sets for bis, and most press exercises as 0.5 sets for tris, and ofc 1 set for direct arms work. You probably want to get that into the 15-25 weekly range.

_WILDECHILD_

@Retroguy2000 right now I’m doing cable machine over the head triceps at 100 pounds reps of 30 then push down at 100 pounds for reps of 25 that I moved to the dumbbells and do preacher curls 20 pounds reps of 25 and hammer curls 20 reps of 20

Retroguy2000

I'd strongly rec lowering the rep counts there. 25-30 reps is more endurance than muscle building, and while you can build muscle in those rep ranges, the problem is that according to studies, most people get nowhere near to failure.

If you instead aim for 10-15 reps, it's easier to identify when you're close to failure. Ofc that means using more weight.

I'd also suggest mixing up those sets so you tris, bis, tris, bis, which will allow for more volume.

How many weekly working sets are you currently doing for bis, and tris?

_WILDECHILD_

@Retroguy2000 im doin 2-3x weekly

Retroguy2000

You're still not answering how many sets, so I'll guess. It sounds like you're at 4-6 direct sets for each of bis and tris, plus a few sets at 0.5x for back and chest presumably. You're probably at around 10 sets. That's the minimum recommended for building muscle. Since you have a specific goal here, I'd say double that number of sets.

Not immediately. Ramp it up. And do that for about three months. And with all the usual caveats - high protein, good sleep, etc.

nossmf

Have you actually taken a tape measure to see if there's a difference in size, versus just looking in the mirror and thinking there is?

Are you right- or left-handed? It's very common for a person to do most activities throughout the day with one favored arm (open the door, carry a bag, hold the phone to your ear, etc). Try making a conscious decision to use your (smaller) right arm as much as possible to do things during the day. Any one act will have miniscule impact, but even small bits of activity add up over time.

_WILDECHILD_

https://community.myfitnesspal.com/en/discussion/comment/48814405#Comment_48814405

yes 4-6 sets so ramp it up to 8-12 higher weight and less reps?

nossmf

Yes and no. If you try to do 8-12 sets all in a single workout, all using higher weights, you will run the risk of injury, and definitely fatigue.

What @Retroguy2000 means is 8-12 sets of bis, and 8-12 sets of tris, over the course of the week. This can mean 2-3 sets per day, four days a week; or 4-6 sets per day, twice per week, and so forth. Note this is just the isolation moves; arm involvement in chest/back/shoulder days are bonus work.

_WILDECHILD_

@nossmf thank you!!