I'm 9+ months out from my first show. Really just noticing that my right v. lateralis is about 1" larger than my left v. lateralis. I really would like to fix this vs. continuing to add mass to both.
1) Is it reasonable to think I can add 1" to my left lateralis and keep the right one the same size?
2) How would you go about training to fix this as I'm not interested in peptide injections at this time
Here is my current 4 day split. I can only train on these days for the next 4 months: M, W, F, Sat
Monday: Back Thickness and Biceps: Deadlift 1x3-6, BB Rows 1x8, T-bar 1x8, WG BB drag curl waist to lower chest 1x15-20, EZ Bar Cable Curl 21's 1 set x7low, 7high, 7full.
Wed: Legs and Abs: Front Squat 1x4-8, Sled Press 1x10-15, Hack 1x50 one big drop set, Seated Leg Curls 1x15-20, Kneeling Leg Curls 1x15-20, Smith Standing Calf Raises (just standing flat and then up) 1x12-20, Weighted Abs machine 1x12-20, Knee raises 1xfail (30 or so)
Friday: Back Width and Shoulders: Pull ups 1xfail, High Rows 1x8, Underhand Hammer Machine Rows 1x8-15, Rope Straight Arm Pressdowns 1x20, Smith BN Press (not going all way down and not locking out) 1x8-12, WG upright row 1x8-12, Rear Delt machine 1x20
Saturday: Chest and Triceps: Hammer machine Very WG Bench 1x8-12, Weighted Body Dips 1x12-15, Hammer machine Incline 1x12-20, DB Skulls 1x12-20, Rope Pressdown 1x12-20, Seated DB One Arm Overhead Ext 1x12-20
I've been making steady gains in both body weight and adding weight every week or two with this split. When I hit the top of the rep range, I add a 2 1/2 plate to each side. I haven't stalled out in anything yet, but I did kinda start low with the weights to give myself time to "grow thru the process" if that makes sense.
I am open for suggestions on how to adjust this to bring up my left lateralis. I'm fine keeping my right lateralis the same size for this show, if this is possible. Oddly, I've never noticed a strength difference b/w the two. I also don't see any size difference b/w left and right v. medialis or hamstrings.
I was considering keeping the front squat the same, but then doing the sled press and Hack with just the left leg only, or maybe just the sled with the left leg only and switching to a smith machine left leg lunge only?
Anyone patient enough to read thru this and make a suggestion will be greatly appreciated.
1) Is it reasonable to think I can add 1" to my left lateralis and keep the right one the same size?
2) How would you go about training to fix this as I'm not interested in peptide injections at this time
Here is my current 4 day split. I can only train on these days for the next 4 months: M, W, F, Sat
Monday: Back Thickness and Biceps: Deadlift 1x3-6, BB Rows 1x8, T-bar 1x8, WG BB drag curl waist to lower chest 1x15-20, EZ Bar Cable Curl 21's 1 set x7low, 7high, 7full.
Wed: Legs and Abs: Front Squat 1x4-8, Sled Press 1x10-15, Hack 1x50 one big drop set, Seated Leg Curls 1x15-20, Kneeling Leg Curls 1x15-20, Smith Standing Calf Raises (just standing flat and then up) 1x12-20, Weighted Abs machine 1x12-20, Knee raises 1xfail (30 or so)
Friday: Back Width and Shoulders: Pull ups 1xfail, High Rows 1x8, Underhand Hammer Machine Rows 1x8-15, Rope Straight Arm Pressdowns 1x20, Smith BN Press (not going all way down and not locking out) 1x8-12, WG upright row 1x8-12, Rear Delt machine 1x20
Saturday: Chest and Triceps: Hammer machine Very WG Bench 1x8-12, Weighted Body Dips 1x12-15, Hammer machine Incline 1x12-20, DB Skulls 1x12-20, Rope Pressdown 1x12-20, Seated DB One Arm Overhead Ext 1x12-20
I've been making steady gains in both body weight and adding weight every week or two with this split. When I hit the top of the rep range, I add a 2 1/2 plate to each side. I haven't stalled out in anything yet, but I did kinda start low with the weights to give myself time to "grow thru the process" if that makes sense.
I am open for suggestions on how to adjust this to bring up my left lateralis. I'm fine keeping my right lateralis the same size for this show, if this is possible. Oddly, I've never noticed a strength difference b/w the two. I also don't see any size difference b/w left and right v. medialis or hamstrings.
I was considering keeping the front squat the same, but then doing the sled press and Hack with just the left leg only, or maybe just the sled with the left leg only and switching to a smith machine left leg lunge only?
Anyone patient enough to read thru this and make a suggestion will be greatly appreciated.