Your "Lagging" Area
Alright, Guys. (And ladies) We all have that lagging area. That stubborn body part that we just can't get to grow or develop as fast as we would like. I would like for you guys to tell us what your lagging area is and what you are doing to try and bring it up. Also... Vets that have experienced the same thing please share what you did to help your lagging area.
Me for example. My lagging area is my chest. My arms seem to take over the exercises like my bench and so forth. What I'm trying to do now I use more isolation exercises for my chest. Dumbbell press, chest flyes, pec deck. Things of that nature. I've also started doing a pre-exhaust for my chest and even actually for my triceps. If I train triceps first and burn them out to nothing then my thought behind is that my chest will no option but to do the work in the exercise cause the tricep cannot come in as the secondary.
Please share your experiences for other.
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I have a large rib cage, which makes it easy to grow my chest and back. Unfortunately this makes my biceps look smaller and my wide shoulders, although nice and solid will not grow into that peak that you can get with the deltoid. I have overcome the bicep issue slightly by increasing weight on EZ curls slowly over a period of time until I was basically doing a 5x5 power lifters set. This put a half inch on in about 4 weeks :-) however this is not working anymore and my forearms are aching every time I train, probably from repetitive strain.
I had stubborn biceps for a while. I tried the 100 rep shock program but I tweaked it a little. After each rep I would hold and squeeze for 2 seconds then release. This way I was lifting in a very very high volume and then making sure I engorged the muscle with as much blood as possible. Time under tension lifting is something that I'm becoming a firm believer in though. Look up DoggCrapp training. Maybe that will help.
Cheers dude, I think that time over tension is what Ben Pakulski uses with his Technique of Intentions program. I will read up on DoggCrap training, I need to freshen things up.
Thanks bro.
Jayboogie
My lagging area would be my legs... And abs! I really work hard on legs and I see a difference but I'm still not where I want to be! Abs, I know start in the kitchen but dang!
You got it! Abs are made in the kitchen! But getting the abs to show is the trick. Cardio is the obvious for fat burning not to mention the benefits of core strengthening. If you want to build ab thickness then weighted ab exercises are what you want. Weighted decline crunches. Cable crunches. Make sure you get a good contraction at the peak of your exercise.
If anybody has any tips for getting maximum size on arms I'm always open to new ideas, my arms struggle to hold mass, I've had to stop using straps when training back because my back was starting to over power my arms from a side shot, because my back grows really easy and my arms don't
skullcrushers, tricep extensions, dips, basically any tricep workout will make your arms bigger overall
I've been doing all these moves but my arms are really stubborn and slow at growing I'm still trying to work out a formula for them like how many days to train them a week how many days rest between training days, rep ranges, I'm going to try that Chris's gethin dtp to see what happens
My chest is lagging behind and arms which is pissing me off big style.
For chest I'm trying Dorian style intense over load training
Ill pick a weight which I hit failure at 12reps
Do two sets of this then up the weight where you fail at 8 reps bang them out rest 30 secs then go to failure again then rest for 30 secs and rep it out again to failure
12reps x 75kg
Rest 60secs
12reps x 75kg
Rest 60 secs
8 reps 85kg
Rest 30 secs
Rep to failure 85kg
Rest 20 secs
Rep to failure
Do this for three exercises for chest with the same overload principle, only perform this intensity for your lagging body part and continue normal training for the rest of your body as your nervous system will become over trained.
Pushing your arms together while gripping the barbell like your doing an isometric contraction it's almost like a static fly movement while pressing the bar up an down this will activate the chest more rather than your arms. To much weight will stop you from feeling this contraction lower the weight way down and focus on this isometric squeeze training chest rather than just pushing the barbel up and down, I've got a lagging chest and have researched methods for months this has really started to help put thickness and striations on my chest.
Also if you grab a 5kg plate and squeeze your hands together holding the plate in front of your chest and press the plate out in front of you feeling the contraction on your chest this isn't about weight this is to help build nervous system pathways from the brain to your chest muscle, which will train your brain to recruit your chest better during exercises, basically building a mind to muscle connection.
Do this at the start of every workout for three sets.
This is exactly the type of answers I'm looking for! +1 Bro!
Glad I could help bro!
Abs, argh!! I use to weigh 300lbs, so this leftover skin is killing me.
How much do you weigh now?
I weigh 226 at 12 percent BF. it's left a little patch of skin on my stomach. I'll probably have to get it surgically removed.
If I went down from 300 to 226 with 12%bf I'd say fuck the extra skin. Congrats on the weight lost, Bro! I know you've gotta be proud of that!
chest for me.
waltrmy hamstrings, they just seem weak to me.
i got a bunch of advice in a topic i started in the workout forum which consisted of pre-exhaust, drop sets adding more exercises for them and also adding in stiff legged dead lifts. I havn't been working with the new stuff for long enough to see a whole bunch of results yet, but they definitely have been feeling the extra work the past 2 weeks ;D
i split my hams from quads train them on different days..made a huge difference
Do you do your hams and calves or do your hams with your back?
We do reverse hack squats waltr. They look kind of goofy but man do they hit the hamstrings and glutes.
I think that stiff legged deads are fantastic. To me that is an exercise that can be utilized at either the beginning or end of the routine. But I think I lean toward it being used more at the beginning. This way the fascia has been stretched and can allow for more nutrient enriched blood to engorge the muscle. I train mine like my bicep since essentially the hamstring is the bicep for the leg. Good stretch with good contractions. This can give the hamstring more of that hanging/sweeping look.