Lower reps more likely to build imbalances?

[dairycorncarne]

Is there any correlation between lifting at higher intensities/lower reps and an increased likelihood of developing asymmetries? I’ve done 8+ reps for the majority of my training but this year was the first time I started training with higher intensities in the 3-5 rep range and I’m noticing greater asymmetries between chest, quads, lats etc than any other point in my training career.

Is it possible that heavier loads increase the likelihood of your dominant side taking over the lift, causing imbalances? Thanks

[health4life24]

I regularly incorporate 1-3 rep max sets on both compounds and isolations in combination with higher rep sets like x12, x10, x8, x6, sometimes as high as x15 or more and have not had any issues.

That’s just my personal experience. Not sure if there is any studies that have been done on it.

[Brandon2576]

I would say yes heavy weight are more likely to cause imbalances. When you get to X weight, your body will start trying to compensate and start favoring sides and moving around and just doing anything to make the lift easier. Also, heavier weight is harder to control and makes it harder to focus on equally applying force. You might just be focused on coming up and down and you have no idea if one side is doing more work than the other.

[dairycorncarne]

I would say yes heavy weight are more likely to cause imbalances. When you get to X weight, your body will start trying to compensate and start favoring sides and moving around and just doing anything to make the lift easier. Also, heavier weight is harder to control and makes it harder to focus on equally applying force. You might just be focused on coming up and down and you have no idea if one side is doing more work than the other.

Yeah this makes sense. I’m also guilty of going to failure at times which I think adds to the issue.

[health4life24]

Yeah this makes sense. I’m also guilty of going to failure at times which I think adds to the issue.

Imbalances could happen even if you are using less weight. You don't necessarily have to avoid going to failure or lower reps entirely, but when going heavier on those lower rep sets I would use a weight that you can control with good form and pay attention to your form throughout the exercise. Maybe see if you can notice if your form starts to compromise, etc. and then work to correct it.

[dairycorncarne]

Imbalances could happen even if you are using less weight. You don't necessarily have to avoid going to failure or lower reps entirely, but when going heavier on those lower rep sets I would use a weight that you can control with good form and pay attention to your form throughout the exercise. Maybe see if you can notice if your form starts to compromise, etc. and then work to correct it.

True that’s a good point. I’ll have to do that. Thanks for the help