After talking to clients about his or her wants, needs, and concerns, I find a great deal of lifters are unhappy with at least one, if not more, muscle groups. This can be anything from underdeveloped hamstrings to poor symmetry and proportion. One of the most sought after goals in female bodybuilding is improving a lagging muscle group.
If you, too, are in mass confusion on how to get a beautifully shaped and balanced physique, you are about to learn 4 tips on how to improve a lagging muscle group.
When you improve an underdeveloped muscle group, you will improve other lifts. For example, if you improve your hamstrings your squats will improve. If you develop better triceps you will improve your bench press.
Generally, if you have a muscle group lagging behind, chances are you don’t like to train it or you are intimidated by it. An example of this is legs. How many times have you seen someone’s upper body well-developed, only to look down and see a set of scrawny bird legs? This is usually due to being intimidated by legs because to build legs they require heavy squats. You can’t build great legs with just leg extensions and curls. You need the mass builder and you need to hit it hard and heavy.
Tip #1 – Train your lagging muscle group at the beginning of the week If you want to build that lagging muscle group up to speed with the rest of your body you need to put it at the beginning of the week when your motivation and strength are at their peak.
Tip #2 – Train your lagging muscle group first in your workout To build that lagging muscle group, put it at the beginning of your workout if you have two or three body parts grouped together. By putting your underdeveloped muscle group at the beginning of your workout it will ensure that it gets full attention, and all the strength and focus you have.
Tip #3 – Start your lagging muscle group training with a compound exercise To take full advantage of your workout to improve that lagging muscle group, start your training off with a compound exercise, a multi-joint exercise where all the muscles and joints of that specific area are called upon to execute the movement. Compound exercises are the absolute best mass builders.
Tip #4 – Give your lagging muscle group a feeder workout during the week To help boost that lagging muscle group into new growth, add a feeder workout a day or two after you train it.
A feeder workout is a short, high repetition workout a day or two after your principal workout. It gives your lagging muscle group supplementary stimulation without putting you in overtraining mode.
A feeder workout is brief and simple, and focus should be on doing one compound exercise with light weight using 2-3 sets of 20-30 repetitions.
You will find applying these 4 simple tips will dramatically improve your lagging muscle groups and help you create a well-developed and balanced physique.
Conclusion to 4 Tips on how to Improve a Lagging Muscle Group
Give yourself at least 6-8 weeks to notice results. Changes don’t come overnight, they occur with consistency and hard work.
Don’t try to do a total body overhaul in a one-shot approach. Take your time and every 6-8 weeks choose a different body part to bring up to speed using these 4 tips.
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.iron-dolls.com “Use of this article is authorized provided it is reproduced in full, and all web URLS are active hyperlinks directed to the author”