Training

6 Steps for Developing Lagging Body Parts

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

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3 | IMPROVE YOUR MUSCLE CONTROL

You should always be in control of the load you’re lifting. Yet walk into most gyms and you immediately see weights being thrown around with little control. To grow, you need to stimulate as much of the muscle as possible, which means learning to lift with control. From the moment you move a joint, you need to be in control of the muscle you’re training. You need to remain in control all the way to full contraction, then at every part of the lowering (or eccentric) portion of the lift. This is where a training partner is helpful because he or she can keep an eye on the lift from start to finish.

I’m sure it will dent your ego to be seen lifting 50% of what you normally do, but you have to remember you’re in the gym to change your body and nothing else. You also have to remember that you’ve remained the same for long enough, so what you’re currently doing isn’t working.

4 | KNOW YOUR ACTIVE RANGE OF MOVEMENT

Training beyond the point at which you have control of a muscle could cause injury as well as turn off the working muscle. You must learn the range you can control a load through and remain within it. Go beyond it and other muscle groups kick in. For instance, think of the bench press: You lower the bar and feel your pecs working until the bar gets about two inches from your chest, then you suddenly feel your shoulders start to round and lose tension in your chest. At this point, the load has switched to your shoulders, traps, and triceps. This doesn’t work the chest and leaves your shoulders open to injury, particularly rotator cuff pain.

 

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