6 Steps for Developing Lagging Body Parts

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



If I told you it’s important to start an exercise with the muscle you intend to work, you’d assure me you do. However, consider my third point about muscle control: You have a fully lengthened and fully shortened range of a muscle. You need to focus on developing the entire length.

When I ask someone to initiate with a working muscle, I mean he or she should contract it at the extremity before even starting the lift, which ensures the person fires up the muscle he or she wants to develop. Think about a dumbbell biceps curl: At the fully stretched position, most swing the dumbbell up for the first two inches. What they should do is contract the muscle in this fully stretched position, which is actually very hard. But if you don’t initiate with the working muscle, you allow other muscles to do the lift. You also miss the chance to develop muscle tissue at the extremes of the range of movement.


Training a weak muscle frequently is popular and rightly so—it works. But there is no point training a body part more than once a week if you’re not stimulating it in the right areas. If you can’t follow all the points in this article, you will derive little benefit from just increasing training frequency. A weaker muscle group can be trained more than once a week. But you need to train it only to the point when you fatigue. Let’s say you stick to all the principles in this article and you get nine sets into chest and you’re toast. This is when you should stop. Don’t push on and do poor reps just to add volume. Leave the workout at nine intense and focused sets, then come back in 48 hours and do the same again. Instead of busting out 18 sets, with 50% poor quality, in one chest session, split the volume into two perfect sessions. A muscle will grow if it’s stimulated correctly, so focus only on precise execution. 


Developing lagging body parts goes way deeper than manipulating calories and reps and sets. It comes down to how you execute each and every exercise. Training becomes so much more rewarding when you pay attention to your muscles and their function rather than simply shifting weights. 


MARK COLES owns M10 Fitness in Nottingham, England. He placed second in the over-90kg intermediates at the 2014 UKBFF British Championships and regularly prepares bodybuilders for contests. He can be contacted on Twitter @m10fitness, on Instagram at markcolesm10, and