Muscle Balance: Getting it Right

Allen Jackson, Chadron State College, Dr. Larry W. McDaniel, Dakota State
University, and Dr. Laura Gaudet, Chadron State College, discuss concepts
related to weight training to develop a balance between agonistic and
antagonistic muscles.

For anyone who has experienced the distinct pleasure of introducing resistance
training to a group of young athletes, you will immediately recognize the concern
about getting them started in the right direction. For every person who has walked
through a weight room, there usually exists only one expert on the subject of
resistance training. In reality the body responds, develops, and is maintained
according to some very basic neurological and biomechanical principles, thus the
importance of discussing the concept of resistance training through muscle balance
(Gluckman, 2008)[4].

Many of us have witnessed the young athlete who primarily trains in front of the
mirror or "trains to the mirror." A young person, with little knowledge about training
the overall body, may be reluctant to get involved in a program that allows for
training strategies and technique that will improve performance and protect against
injury. It is almost comical how young people, who set out on a scheme for self
improvement, ignore the advice of a trained professional, while seeking the advice
of an older sibling or peer. Most of these novice lifters tend to focus on the upper-
body and target muscles that enhance the body from the anterior perspective. We
have all witnessed the "bench presser" or the "curling machine" solely intent on
developing the upper torso, as well as the "big guns" (arms).

Is this the overall goal of the head coach or weight lifting instructor? Are we willing
to settle for a mediocre training program, because some of our prodigies are so
caught up in the hype about strength that they are willing to fall victim to muscle
imbalance?

If resistance training is not performed in a proper fashion, the consequences may

result in complications as individuals mature into adulthood and old age.

To put this concern into layman terms, precision muscle balancing technology is
unique unto itself. It involves a new therapy for the treatment of musculoskeletal
imbalances. Such imbalances may cause conditions in later life such as tendonitis,
bursitis, osteoarthritis, neuritis, scoliosis, hammer toe, and other distortions of the
human body (Alexander, n.d.)[1]. Tendonitis problems encompass the aches and
pains many of us experience from time to time. Through proper resistance training,
a holistic approach to health may assist in the reduction of or eliminate of a number
of physical discomforts experienced as our life progresses.

The concept of muscle balance through resistance training may certainly assist in
the prevention of posture problems and pain as we age. The focus of developing
muscle balance consists of eliminating the strength imbalance between two
opposing muscle groups, for example our flexors and extensors. For the young
athlete, muscle imbalance in the legs may be a limiting factor in the development of
overall speed. Coaches and trainers must be cognizant of muscular balance testing
to compare the strength of opposing muscle groups. Muscle balance is important in
the prevention of injuries and may assist in the development of maximum speed
and improved muscular performance. If not addressed, through a well thought out
and disciplined training program, muscle imbalances can slow down and possibly
result in injury to the young athlete (Mackenzie, 2008)[5].
Testing for structural balance is not a new concept to the field of physical training.
Several trainers have worked with techniques to test for structural balance in young
athletes. One of the goals of any well structured resistance training program has
been to balance the health and fitness needs of the athlete. These strength
enhancing needs for the development of antagonistic muscles have been identified
as 10 different components of fitness: strength, speed, power, anaerobic
and aerobic endurance, agility, balance, coordination, flexibility, and body
composition. There is a need to balance the body in relationship to strength and
muscle development. To assess the differences between muscle groups or develop
strength within agonist and antagonist muscles, this process involves more than the
performance of a 1-RM or an exercise prescription that includes only 1 or 2
exercises per body segment. "Muscle balance ratios differ between muscle groups
and are affected by the force-velocity of these different muscle groups at specific
joints" (Bell, 2007, p.1)[2]. In an ideal situation, isokinetic dynamometers would
best facilitate for measurements, but from a practical perspective most trainers will
employ a 1-RM testing for each individual muscle group (Bell, 2007)[2]. As cited by
Bell (2007)[2],the current standard for muscle balance ratios, recommended for the
agonist-antagonist muscle groups are:

Muscle
Muscle Groups Ratio Weight(example)
Balance
Ankle Inverters & Everters 1:1 25::25
Ankle Plantar Flexors & Dorsiflexors 3:1 75::25
Elbow Flexors & Extensors 1:1 25::25
Hip Flexors & Extensors 1:1 25::25
Knee Flexors & Extensors 2:3 50::75
Shoulder Internal & External
3:2 75::50
Rotators
Shoulder Flexors & Extensors 2:3 50::75
Trunk Flexors & Extensors 1:1 25::25

The human body exhibits the unique ability to adapt to various strains or stresses
accumulated over years of faulty muscle recruitment (Schurman 2008)[3]. Many who
exercise with weights experience muscular imbalances due to ill advised information
from novice trainers. The information found in this article may assist the novice
trainer or lifter to assist in the processes of identifying structural imbalances and
devise modifications to training programs, thus achieving greater muscle balance in
many areas of the body.

Referenced Material

1. ALEXANDER (n.d.) Precision muscle balancing technology. [WWW] Available

from: http://dralexander.com/precision-muscle-balancing-technology/
[Accessed 19/08/2008]

2. BELL, J. (2007) Advanced fitness assessment: muscular balance.

International Fitness Professionals Association. [WWW] Available from:
http://www.ifpa-
fitness.com/ifpa_fitbits_Advanced_Fitness_Assessment_Muscular_Balance_5
6.php [Accessed 19/08/2008]

3. SCHURMAN, C. (2008) Muscle Balance Assessment. [WWW] Available from:

http://www.bodyresults.com/e2assessment.asp [Accessed 19/08/2008]
4. GLUCKMAN, G. (2008) Muscle balance and function development. [WWW]
Available from: http://www.musclebalancefunction.com/ [Accessed
19/08/2008]

5. MACKENZIE, B. (2008) Muscle strength and balance checks.[WWW]

Available from: http://www.brianmac.co.uk/sambc.htm [Accessed
19/08/2008]