Training

6 Steps for Developing Lagging Body Parts

Have you ever wondered, "Why aren't I changing?"

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1 | IMPROVE YOUR POSTURE

This is one of the main issues holding back most lifters with weak body parts. Rarely do I meet someone with a lagging body part who doesn't have poor posture. To have balanced posture, your muscular structure needs to be balanced and strong from front to back. Weak muscles create instability, and when they're placed under tension, overactive or stronger muscle groups take over. Rounded shoulders, which are a common example, create a lot of instability. You end up placing more tension on your shoulders and triceps when you bench- press rather than on your chest. You can change your setup all you like, but if you’re unstable it won’t make any difference. You need to work on strengthening the muscles that help stabilize your scapula and support thoracic extension (lower& traps, thoracic extensors, and rhomboids). Not only will this improve your posture, it will also enable you to press from a more stable base and more tension will be felt where it should—on the pectorals. Posture isn’t corrected by standing better; it’s a sign that something is weak and needs to be strengthened.

2 | TRAIN THROUGH A FULL RANGE OF MOVEMENT

I doubt you have spent much time recently looking at anatomy books, so let me share something with you: Muscles have an origin and an insertion. By that I mean at each end they attach to the bone with tendons. Muscles have a fully lengthened range— think of the biceps when your arm is fully stretched out—and a fully contracted range—think of the biceps when you show off your guns. To fully develop a muscle, you need to train it through its entire range. But most people aren’t prepared to lift a weight appropriate for their strength. There will always be parts of any movement where you’re weaker. If you learn to train where you’re weaker first, you will grow a lot quicker. However, because it’s easier to throw a weight past the hard parts of a lift, this is what most people do, and their physiques suffer for it. This leads nicely to point 3.

 

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