Your body is smart: If you have a muscle imbalance, a built-in protective mechanism limits the dominant muscle's ability to generate force, temporarily helping prevent injuries and stalling progress. Over time, muscles that are disproportionately stronger than others can pull bones and joints out of alignment, causing potentially dangerous postural changes and injuries, says Nicholas DiNubile, MD, a Men's Health sports-medicine advisor. Use this plan to spark a total-body growth spurt.
THE WORKOUT
This workout strengthens areas that are weak for most men, while stretching those that are tight from overuse. The result: You'll build better working relationships between all your muscles, leading to faster-than-ever gains and less risk of injury. You can also sprinkle the exercises throughout your weekly workouts, at the beginning of routines, in which you train similar muscle groups. Working your weak links first gives them priority, ensuring that you're working your oft-neglected muscles when they're at their freshest.
YOUR 4-WEEK PLAN
Attempt 1 set of each exercise in weeks 1 and 2 and 2 sets in weeks 3 and 4 (1 for stretches). Do 10 to 12 reps in weeks 1 and 3, and 12 to 15 in weeks 2 and 4 (5 to 7 for the stretches). The speed of each rep is 2 secs up and down in week 1 and 2, and 3 secs in weeks 3 and 4. Rest between sets for 30 to 45 secs. Increase workouts from 1 session to 2 after 2 weeks. Do all moves in order using the grid at the end of this section.
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