June 30, 2025 • 13 mins
Overcoming Muscle Imbalances: A Comprehensive Guide
Strength Training for Balanced Muscles
In this episode, Miles Beccia discusses muscle imbalances, their causes, and how to recognize and overcome them through effective strength training. Drawing from personal experience, he emphasizes the importance of understanding one's body and the role of physical therapy in recovery. The conversation covers practical strategies for identifying muscle imbalances and implementing targeted strength training exercises to achieve personal fitness goals.
Takeaways
Muscle imbalances can be recognized and overcome with proper training.
Physical therapy can help address muscle imbalances caused by injuries.
Repetitive movements can lead to muscle imbalances over time.
Maintaining good posture is crucial for preventing muscle imbalances.
Strength training should focus on both sides of the body equally.
Recognizing signs of muscle imbalances is key to addressing them.
A structured strength training plan can help fix muscle imbalances.
Proper nutrition and rest are essential for muscle recovery.
Empowerment in fitness comes from understanding and controlling your body.
Striving for personal bests is a motivating factor in fitness.
"Everything is in your control here."
"You have to be able to focus on that."
"You can feel the muscles work."
Chapters
00:00 Introduction to Muscle Imbalances
02:54 Understanding Muscle Imbalances
05:14 Causes of Muscle Imbalances
08:09 Recognizing Muscle Imbalances
10:01 Strength Training to Fix Imbalances
13:22 Conclusion and Key Takeaways
Strength Training for Balanced Muscles
In this episode, Miles Beccia discusses muscle imbalances, their causes, and how to recognize and overcome them through effective strength training. Drawing from personal experience, he emphasizes the importance of understanding one's body and the role of physical therapy in recovery. The conversation covers practical strategies for identifying muscle imbalances and implementing targeted strength training exercises to achieve personal fitness goals.
Takeaways
Muscle imbalances can be recognized and overcome with proper training.
Physical therapy can help address muscle imbalances caused by injuries.
Repetitive movements can lead to muscle imbalances over time.
Maintaining good posture is crucial for preventing muscle imbalances.
Strength training should focus on both sides of the body equally.
Recognizing signs of muscle imbalances is key to addressing them.
A structured strength training plan can help fix muscle imbalances.
Proper nutrition and rest are essential for muscle recovery.
Empowerment in fitness comes from understanding and controlling your body.
Striving for personal bests is a motivating factor in fitness.
"Everything is in your control here."
"You have to be able to focus on that."
"You can feel the muscles work."
Chapters
00:00 Introduction to Muscle Imbalances
02:54 Understanding Muscle Imbalances
05:14 Causes of Muscle Imbalances
08:09 Recognizing Muscle Imbalances
10:01 Strength Training to Fix Imbalances
13:22 Conclusion and Key Takeaways
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
All of our segments of this podcast, and we'll make
sure that you get how to recognize your muscle and balances,
what they are, and what to do to make sure
that you overcome them with prioritizing your strength training in
certain ways. So I'm Miles Betch you your host for today.
And again I know directly about these musclem balances from
(00:25):
when I was thirteen years old and I broke both
my legs and a car accident. So I obviously, after
spending four months in the hospital through multiple surgeries, I
had to in then mid nineteen eighties, I had to
overcome first learn how to walk again and get the
muscles back into the lakes, and then of course overcome
(00:46):
a lot of muscle and balances in order to play
competitive college sports again, which is what I accomplished in
both track and field and football for my University of
Massachusetts loll. So, because I've been becoming a health and
human performance specialist and again a bachelor's degree in science
(01:07):
and that I want to I had to learn many
many attributes of our health and fitness, and of course, uh,
one of the main things of that is what strength
training does for you, what cardivascular fitness does for you.
So that's what we cover in the Excise Science Crash course,
and in today's episode in particular, we're going to look
at what muscle and balances are, how to recognize them
(01:30):
and you know why they happen. And of course the
important part is to what to do with your strengthening
and your and your mobility to make sure that you
can over recognize them and overcome them. Uh, because everything
is in your control here, everything is possible for you
to recognize them. Sometimes we need help. Obviously playing college sports, uh,
(01:54):
you know, and even coming out of the hospital, I
had physical therapy. So physical therapy us know how the
body's supposed to move and they can help us overcome
some of these tightnesses, these mobility and mobilities. And as
we get into this segment, you're gonna see sometimes it's
just the cause of an injury that causes the muscle
(02:17):
and balance itself. Well, we'll get into those causes in
just a minute. What are the muscle and balances that
I'm going to talk about. Well, that's where you have
stronger muscles on your right maybe front side, and they're
not the same strength on your left front side, the
shoulder the arm muscle, and you might be trying to
do some strengthening or even just daily tasks and you
(02:40):
recognize that that your right shoulder is much more dominant
and your right arm is much more dominant than you've
left and you say, well what should I do about that? Well,
that's where we're gonna look at. You know, is the
back side of the shoulder the problem, or is the
back side of the leg or the front side of
the leg where are those muscle bounce? You could also
(03:02):
be you know, into a lot of aerobic activity and
your your lower body is now more dominant than your
upper body. So we want to balance the top and
the bottom, the left and the right, in the front
and the back. Those are where your musclem balances are.
Sometimes it's right around a joint, Sometimes it's a whole
muscle group. Sometimes it's a smaller muscle, okay, And that's
(03:25):
where we're going to look to look at the signs
of where a muscle and balance is. So that's what
they are, side to side, front to back, top to bottom,
small group, large group. Let's let's dive into a little
bit more now, because you have to be able to
focus on that and maybe you already thinking about when
you have now that if you just get into a
(03:46):
little bit better strength training with that, it'll get much better.
So now, how do they develop? Right? So, as I said,
they may develop due to your you know, you're shooting
a lot of basketball and you're shooting with your right
side a lot, or you're doing a repetitive exercise, repetitive
motion for that, and all of a sudden, you know,
(04:08):
said your left side, if you do something strength training wise,
your left side can't do as many as your right
side can. So you've developed that muscle and balance because
of that repetitive movement. Okay, other times, as I've said,
you get a musclem balance not because of a repetitive
movement because of an injury. And an injury occurs, one
(04:30):
side gets tightened and shuts down, the other side overcompensates,
and then all of a sudden you left with this
imbalance of muscle strength one side and also muscle mobility.
And that again, that's where everything has to come into.
Sometimes seeking professional advice from a physical therapist, just like
I had done so many times, even just recently, I
(04:53):
had had some scar tissue due to the car accident
recognized by my physical therapists because I was not moving
properly in landing properly on my foot. So that was
caused by some scar tissue up in my leg from
an accent obviously many many years ago, and I played
through all that through college, but I didn't know it
(05:15):
until later on that scar tissue was actually limiting my
mobility and causing some musclem balances. So it is repetitive,
we might have bad posture. Bad posture occurs, of course
when we're doing this all the time. We're driving, or
we're reading, we're in school a lot, we're sitting, and
(05:35):
those that bad posture starts to cause a distinct positioning
that we're having and we're not having proper positioning because
of our posture. And then when we do things like
repetitive motion or working out or things, then that posture
(05:56):
is accentuated and it's not being held properly in the
right spot. See, we want to make sure our posture
is really good throughout our life and we have excellent
mobility through our life and most importantly when we're trying
to get our personal best. That's what you here for
for the Excise Science Crash Course. Is to get your
personal best. I know that getting one hundred and ten
percent into something means you're trying to strive for that
(06:18):
one extra repetition. You can get ten, but you want
to get eleven. You can get twelve, but you want
to get fourteen. Right, let's say bestwall, you get ten
free throws in, but you want to get eleven. Then
you want to get twelve. So it's always important that
we're striving for our personal best, and that way we're
keeping ourselves focused, we're keeping our goal in mind. That's
(06:41):
that vision that we want to have is which another
part of the Excise Science Crash course, and of course
our development with you is the victory blueprint and vision
is the v part. Right, So now we talked about
how they develop. Now we want to recognize the signs
of a Muslim balance. Okay, it could be a musclim balance.
(07:01):
As I said, is you're actually doing a strengthening or
a mobility thing and you feel like you can't move
properly because there's a weakness on one side. So like
if you're skating and you try to cut to one
side and you can't hold that edge, but the other
side's fine. You can cut and hold that edge no
problem when you're skating. So that skating and cutting on
(07:22):
that edge, that's what's called a stability or muscle and balance,
a strengthening movement position that is possibly from the side
of your hip down to the edge, so it could
be anywhere in between. It could be your calf, it
could be your hip. So we want to recognize that
when you're trying to do something and perform properly, that
(07:43):
you have a muscle and balance there because you can't can't.
You can do it on one side, but you can't
do it on the other. We also might see that
in a joint strain. So a lot of times we
get into a joint that, oh, that's sore in the joint. Well,
there's so many muscles around that deltoid on the outside,
but there's also actoral muscles and the scapular muscles, everything
(08:03):
around that shoulder that has to be holding properly in
order for the deltoids to move properly and to tighten properly.
So there's joint discomfort. Hopefully it's not too much pain,
and obviously those are sometimes those ones that we need
to seek some help on, Okay, So we're recognizing the signs. Now,
the last part about it is the strength training on
(08:24):
how to fix it. So in strength training on how
to fix it, we have to come up with a plan. Okay,
So the plan is is that we want you to
focus on potentially four exercises, right, four exercises that you're
gonna do enough repetitions of that you create mind muscle memory. Right,
(08:46):
you tell that muscle to tighten, and it tightens. You
tell that muscle squeeze and it squeezes. You can directly
affect the control of that muscle by doing enough repetitions.
So with our four exercises, I want you to target.
That's going to mean that it's going to be four
sets twelve repetitions each right, twelve repetitions each of four
(09:10):
sets is forty eight repetitions. So that makes sure that
you have done enough repetitions that you've actually effectively moved
the muscle that many times and tighten the muscles that
many times that you can feel it has gained muscle control.
And again you're using proper progression and proper targeting, and
(09:32):
you're using proper speed and tempo. So we use a
three to three muscle find a method, right, that's where
we go three seconds on tightening the muscle and three
seconds on opening the muscle back up. So, whether it's
a bicep muscle, three seconds on tightening and three seconds
on opening, or three seconds on flexing the chest or
(09:52):
the shoulder or the hamstring or even the kaf muscle.
If you have to tighten his calf muscle, you want
to raise the heel off the grind around three seconds
to three tight, firm, and lower down slow two three.
That gives us that six second round trip. Every ten
repetitions is sixty seconds. Gives you enough time to develop
(10:13):
that mitochondria development in there. That mitochondria is the power
packs in there. You're probably be hearing that word often
and that makes sure that you're stimulating and you're getting
the mechanical flexi, mechanical flection, flexing and feeling, the squeezing,
feeling and releasing. It's the mechanical repetitions that creates protein
(10:34):
synthesis signals. Okay, the signal for protein synthesis is that
m tour that you don't have to remember that, but
that that mechanical flexition and releasing in your control of that,
that's what signals that muscle response of protein protein building. Okay,
we all have that protein genetics, that P genetics, protein genetics,
(10:57):
it's called epigenetics or protein genetics is what I call it.
So that if you flex properly and you tighten properly
on those muscles, then you're gonna end up having the
muscles respond and start to build better muscles. Okay, we
can build better muscles anyway. You've seen everybody do it
of every walk of life, anywhere around the world. You
have the capacity in you genetics of P genetics, protein
(11:21):
genetics to effectively move the muscle properly and then go
ahead and build a stronger muscle. And that's what we
want for you here with the Excess Science Crash Course
is always focusing on making sure that you're doing them properly.
You get real life results. Okay, real life results come
(11:42):
when you do it right. Okay, So we've gone through
some of the phases of in the tips to make
sure that you know how to use strength training, the
three to three muscle find a method them three three
and three muscle find a method. You've got the Excess
Science Crash Course right here at my Muscle Memory dot
(12:02):
com and you can find the link right here, and
all of these things maintain and all the see that
if you really enjoy this video of this podcast, you
subscribe to this share it with others, and we're giving
you all these tips to make sure that you gain
that control, you gain that that strength, you gain that
(12:23):
confidence and empowerment. Their empowerment comes from your working out,
your breathing, your strengthening. You know it's happening. You can
feel the muscles work. And then of course in order
to have that muscle respond, it is eating properly the
nutrition right afterwards, within two hours eating you know, that's
twenty grams of protein, eating a good meal. Make sure
(12:45):
you have is you know the appropriate amount of sleep
and rest. So let's get to it. I hope you
liked all this tips on muscle and balances and overcoming them,
and let me know any questions of comments you might
have and you can just again right here. Thank you
so much, and look forward to seeing it on the
next episode. Mm hmm
All of our segments of this podcast, and we'll make
sure that you get how to recognize your muscle and balances,
what they are, and what to do to make sure
that you overcome them with prioritizing your strength training in
certain ways. So I'm Miles Betch you your host for today.
And again I know directly about these musclem balances from
(00:25):
when I was thirteen years old and I broke both
my legs and a car accident. So I obviously, after
spending four months in the hospital through multiple surgeries, I
had to in then mid nineteen eighties, I had to
overcome first learn how to walk again and get the
muscles back into the lakes, and then of course overcome
(00:46):
a lot of muscle and balances in order to play
competitive college sports again, which is what I accomplished in
both track and field and football for my University of
Massachusetts loll. So, because I've been becoming a health and
human performance specialist and again a bachelor's degree in science
(01:07):
and that I want to I had to learn many
many attributes of our health and fitness, and of course, uh,
one of the main things of that is what strength
training does for you, what cardivascular fitness does for you.
So that's what we cover in the Excise Science Crash course,
and in today's episode in particular, we're going to look
at what muscle and balances are, how to recognize them
(01:30):
and you know why they happen. And of course the
important part is to what to do with your strengthening
and your and your mobility to make sure that you
can over recognize them and overcome them. Uh, because everything
is in your control here, everything is possible for you
to recognize them. Sometimes we need help. Obviously playing college sports, uh,
(01:54):
you know, and even coming out of the hospital, I
had physical therapy. So physical therapy us know how the
body's supposed to move and they can help us overcome
some of these tightnesses, these mobility and mobilities. And as
we get into this segment, you're gonna see sometimes it's
just the cause of an injury that causes the muscle
(02:17):
and balance itself. Well, we'll get into those causes in
just a minute. What are the muscle and balances that
I'm going to talk about. Well, that's where you have
stronger muscles on your right maybe front side, and they're
not the same strength on your left front side, the
shoulder the arm muscle, and you might be trying to
do some strengthening or even just daily tasks and you
(02:40):
recognize that that your right shoulder is much more dominant
and your right arm is much more dominant than you've
left and you say, well what should I do about that? Well,
that's where we're gonna look at. You know, is the
back side of the shoulder the problem, or is the
back side of the leg or the front side of
the leg where are those muscle bounce? You could also
(03:02):
be you know, into a lot of aerobic activity and
your your lower body is now more dominant than your
upper body. So we want to balance the top and
the bottom, the left and the right, in the front
and the back. Those are where your musclem balances are.
Sometimes it's right around a joint, Sometimes it's a whole
muscle group. Sometimes it's a smaller muscle, okay, And that's
(03:25):
where we're going to look to look at the signs
of where a muscle and balance is. So that's what
they are, side to side, front to back, top to bottom,
small group, large group. Let's let's dive into a little
bit more now, because you have to be able to
focus on that and maybe you already thinking about when
you have now that if you just get into a
(03:46):
little bit better strength training with that, it'll get much better.
So now, how do they develop? Right? So, as I said,
they may develop due to your you know, you're shooting
a lot of basketball and you're shooting with your right
side a lot, or you're doing a repetitive exercise, repetitive
motion for that, and all of a sudden, you know,
(04:08):
said your left side, if you do something strength training wise,
your left side can't do as many as your right
side can. So you've developed that muscle and balance because
of that repetitive movement. Okay, other times, as I've said,
you get a musclem balance not because of a repetitive
movement because of an injury. And an injury occurs, one
(04:30):
side gets tightened and shuts down, the other side overcompensates,
and then all of a sudden you left with this
imbalance of muscle strength one side and also muscle mobility.
And that again, that's where everything has to come into.
Sometimes seeking professional advice from a physical therapist, just like
I had done so many times, even just recently, I
(04:53):
had had some scar tissue due to the car accident
recognized by my physical therapists because I was not moving
properly in landing properly on my foot. So that was
caused by some scar tissue up in my leg from
an accent obviously many many years ago, and I played
through all that through college, but I didn't know it
(05:15):
until later on that scar tissue was actually limiting my
mobility and causing some musclem balances. So it is repetitive,
we might have bad posture. Bad posture occurs, of course
when we're doing this all the time. We're driving, or
we're reading, we're in school a lot, we're sitting, and
(05:35):
those that bad posture starts to cause a distinct positioning
that we're having and we're not having proper positioning because
of our posture. And then when we do things like
repetitive motion or working out or things, then that posture
(05:56):
is accentuated and it's not being held properly in the
right spot. See, we want to make sure our posture
is really good throughout our life and we have excellent
mobility through our life and most importantly when we're trying
to get our personal best. That's what you here for
for the Excise Science Crash Course. Is to get your
personal best. I know that getting one hundred and ten
percent into something means you're trying to strive for that
(06:18):
one extra repetition. You can get ten, but you want
to get eleven. You can get twelve, but you want
to get fourteen. Right, let's say bestwall, you get ten
free throws in, but you want to get eleven. Then
you want to get twelve. So it's always important that
we're striving for our personal best, and that way we're
keeping ourselves focused, we're keeping our goal in mind. That's
(06:41):
that vision that we want to have is which another
part of the Excise Science Crash course, and of course
our development with you is the victory blueprint and vision
is the v part. Right, So now we talked about
how they develop. Now we want to recognize the signs
of a Muslim balance. Okay, it could be a musclim balance.
(07:01):
As I said, is you're actually doing a strengthening or
a mobility thing and you feel like you can't move
properly because there's a weakness on one side. So like
if you're skating and you try to cut to one
side and you can't hold that edge, but the other
side's fine. You can cut and hold that edge no
problem when you're skating. So that skating and cutting on
(07:22):
that edge, that's what's called a stability or muscle and balance,
a strengthening movement position that is possibly from the side
of your hip down to the edge, so it could
be anywhere in between. It could be your calf, it
could be your hip. So we want to recognize that
when you're trying to do something and perform properly, that
(07:43):
you have a muscle and balance there because you can't can't.
You can do it on one side, but you can't
do it on the other. We also might see that
in a joint strain. So a lot of times we
get into a joint that, oh, that's sore in the joint. Well,
there's so many muscles around that deltoid on the outside,
but there's also actoral muscles and the scapular muscles, everything
(08:03):
around that shoulder that has to be holding properly in
order for the deltoids to move properly and to tighten properly.
So there's joint discomfort. Hopefully it's not too much pain,
and obviously those are sometimes those ones that we need
to seek some help on, Okay, So we're recognizing the signs. Now,
the last part about it is the strength training on
(08:24):
how to fix it. So in strength training on how
to fix it, we have to come up with a plan. Okay,
So the plan is is that we want you to
focus on potentially four exercises, right, four exercises that you're
gonna do enough repetitions of that you create mind muscle memory. Right,
(08:46):
you tell that muscle to tighten, and it tightens. You
tell that muscle squeeze and it squeezes. You can directly
affect the control of that muscle by doing enough repetitions.
So with our four exercises, I want you to target.
That's going to mean that it's going to be four
sets twelve repetitions each right, twelve repetitions each of four
(09:10):
sets is forty eight repetitions. So that makes sure that
you have done enough repetitions that you've actually effectively moved
the muscle that many times and tighten the muscles that
many times that you can feel it has gained muscle control.
And again you're using proper progression and proper targeting, and
(09:32):
you're using proper speed and tempo. So we use a
three to three muscle find a method, right, that's where
we go three seconds on tightening the muscle and three
seconds on opening the muscle back up. So, whether it's
a bicep muscle, three seconds on tightening and three seconds
on opening, or three seconds on flexing the chest or
(09:52):
the shoulder or the hamstring or even the kaf muscle.
If you have to tighten his calf muscle, you want
to raise the heel off the grind around three seconds
to three tight, firm, and lower down slow two three.
That gives us that six second round trip. Every ten
repetitions is sixty seconds. Gives you enough time to develop
(10:13):
that mitochondria development in there. That mitochondria is the power
packs in there. You're probably be hearing that word often
and that makes sure that you're stimulating and you're getting
the mechanical flexi, mechanical flection, flexing and feeling, the squeezing,
feeling and releasing. It's the mechanical repetitions that creates protein
(10:34):
synthesis signals. Okay, the signal for protein synthesis is that
m tour that you don't have to remember that, but
that that mechanical flexition and releasing in your control of that,
that's what signals that muscle response of protein protein building. Okay,
we all have that protein genetics, that P genetics, protein genetics,
(10:57):
it's called epigenetics or protein genetics is what I call it.
So that if you flex properly and you tighten properly
on those muscles, then you're gonna end up having the
muscles respond and start to build better muscles. Okay, we
can build better muscles anyway. You've seen everybody do it
of every walk of life, anywhere around the world. You
have the capacity in you genetics of P genetics, protein
(11:21):
genetics to effectively move the muscle properly and then go
ahead and build a stronger muscle. And that's what we
want for you here with the Excess Science Crash Course
is always focusing on making sure that you're doing them properly.
You get real life results. Okay, real life results come
(11:42):
when you do it right. Okay, So we've gone through
some of the phases of in the tips to make
sure that you know how to use strength training, the
three to three muscle find a method them three three
and three muscle find a method. You've got the Excess
Science Crash Course right here at my Muscle Memory dot
(12:02):
com and you can find the link right here, and
all of these things maintain and all the see that
if you really enjoy this video of this podcast, you
subscribe to this share it with others, and we're giving
you all these tips to make sure that you gain
that control, you gain that that strength, you gain that
(12:23):
confidence and empowerment. Their empowerment comes from your working out,
your breathing, your strengthening. You know it's happening. You can
feel the muscles work. And then of course in order
to have that muscle respond, it is eating properly the
nutrition right afterwards, within two hours eating you know, that's
twenty grams of protein, eating a good meal. Make sure
(12:45):
you have is you know the appropriate amount of sleep
and rest. So let's get to it. I hope you
liked all this tips on muscle and balances and overcoming them,
and let me know any questions of comments you might
have and you can just again right here. Thank you
so much, and look forward to seeing it on the
next episode. Mm hmm
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