When you go to the gym, you should know why you're there, because your final goal will dictate how you push your body. You'll focus on the amount of weight you can lift in each exercise if you're training for power and strength.
If you're training to be a bodybuilder, your goal will be to pack on as much lean muscle as possible while maintaining a proportionate figure. Before you start flinging weights around, you must first determine what your goal is.
Bodybuilders aim to develop their bodies in such a way that they flow aesthetically, with muscles that "pop" like they would on a cartoon character. This illusion is enhanced by the presence of profound striations and separations. But what if one body part is dominating another?
WHY IS A BODY PART LAGGGING?
To begin, you must comprehend why one area of your body is not developing as quickly as others. Perhaps it's because you're unfamiliar with the exercises that target that muscle.
Because your form is wrong or your body isn't physically capable of engaging that specific muscle, you may not be contracting it through its complete range of motion. Maybe it's just because you don't strengthen those muscles and instead concentrate on your stronger ones.
Once you've figured out why a body part isn't performing as well as it should, you can address the problem directly, whether that means finding the proper motivation or doing the right exercises. Don't worry if you don't know which exercises will target the muscles you need to strengthen; there are a variety of ways to figure out which exercises will target which muscles.
A quick google search might provide insight into what bodybuilders perform in the gym. You can start putting together a program to boost up your lagging body part once you've compiled a list of 4-5 exercises that target it.
THERE IS NO ONE FITS ALL SOLUTION
Not all exercises are suitable for everyone. There is no such thing as a "one-size-fits-all" approach to training. Yes, most lifters should be able to complete the majority of exercises. However, if you experience joint pain while executing a specific activity, it's likely that you're not using good form or that the exercise isn't the ideal fit for you.
Just because an exercise is beneficial to certain people does not mean you should include it in your workout. The purpose is to challenge a muscle or muscles, not to accomplish a set of reps or an activity. The activity is merely a means to an end. Find the 4-5 exercises that are most effective for you and improve them.
MUSCLE STRENGTHENING
When training, contract and control the weight over the whole range of action of the muscle. Your lagging body parts will grow and strengthen faster if you learn how to manage muscle contractions without breaking form and strengthen your mind-muscle connection. For these exercises, the stronger your mind-muscle connection, the better your target muscles will be able to move the weight. Don't be the person that flaunts their weight to impress others. Keep your mind, your muscles, and every inch of every rep under control.
INCREASE THE FREQUENCY
● Decide how often you should do the exercises now that you know you're doing them correctly. It's an issue if you're skipping these exercises because you don't enjoy them. You must pay as much attention to your sluggish body parts as you do to any other body component.
● Train your lagging body parts more frequently than the rest of your body at start, but with less volume per session. Rather than training them once a week, train them twice a week. This isn't a case of overtraining. If your muscles are weak and haven't been conditioned to train with volume, getting pumped and fatigued won't take much effort.
● You may discover that your lagging body part is entirely exhausted after two sessions. Switch to exercises that engage your stronger body parts instead of continuing to complete additional sets and exercises with poor technique, then train the weak portions again in a few days. Reduce the frequency of training and increase the volume as your ability to add more volume increases.
For someone with lagging biceps and triceps, an example workout split might be:
- Monday’s workout focuses on back, triceps, and biceps.
- Tuesday's workout focuses on quadriceps, hamstrings, and calves.
- Wednesday's workout focuses on the chest, shoulders, biceps, and triceps
- Thursday's workout will focus on hamstrings, quadriceps, and calves.
- Friday’s workout focuses on back, chest, biceps, and triceps
The first muscle group is the emphasis of this training division. Each training session may just require 8-10 sets for your biceps and triceps.
WHEN SHOULD YOU INCREASE YOUR VOLUME?
You should notice a difference in your work output after sticking to this schedule for 4-5 weeks. As a result, you can begin training your biceps and triceps with increased volume and reduce your frequency. You can change the days you workout each body component to suit your needs. You can cut back on the amount of muscle groups you work out, but not on the overall workload. Increase the volume each week by adding extra weight and/or sets and reps.
IN CONCLUSION
Hard work and discipline will be the keys to your success. You are defined by what you do rather than what you claim you'll do. When you have a vision of how you want to look, you can make it a reality by taking action every day to attain that vision.
By paying close attention to whatever mental or physical barrier that has kept you from strengthening those muscles, you can avoid or overcome lagging body parts. You may address the source of the problem and go on to overcome any shortcomings once you know what's holding you from obtaining a balanced physique.
