This is an article more suited for the physique athlete, however the principles discussed today are applicable to everyone. Most people have a body part which they struggle to develop and then most people also have a body part which is the complete opposite and develops with ease. This article is going to cover strategies on how to bring up lagging body parts and things to think about with your current strong points.
From my experience lagging body parts can be a result of a few cases:
- Improper form: Form is key to activating the appropriate muscles and moving through the proper mechanics of the human body. Mechanics for exercises is individual and it is imperative that lifters are continuously striving to perfect the movement so proper development of the target muscles in achieved without overcompensation from other muscle groups
- Poor posture: Leading on from the first point we have improper form which can lead to poor posture and we also have someone with preexisting poor posture than can cause improper activation of target muscles and further make the problem worse. An example of this is having forward posture of the shoulder which makes lat activation extremely difficult and couple that with excessive pressing movements you have a strong chest and shoulders but poor development in the middle back region.
- Program/exercise prescription: Programming is also a major factor as typically most lifters like to do the lifts that they are strongest in because they are good at them! Some times it takes programming the movements that we struggle with the most in order to balance out the strength in someones physique. The old saying the best exercise is the one your not doing can be thrown in here.
Now that we have covered some preexisting issues there are also some strategies people can use to bring up these lagging body parts.
These are strategies are:
- Increase training frequency: multiple workouts a week to keep anabolic signalling higher.
- Pre-fatigue training: overworking a muscle group in isolation before doing compound movements to force extended amounts of work out of the muscle.
- Training your weaker movements or muscle groups at the start of the workout or early in the week to avoid fatigue and maximize execution and effort.
- Dropping the load: some times (not always!) the weight some people try to lift is just too heavy for them to think about the movements and muscle contraction, instead they are thinking about not dropping a heavy weight on their face.
- Deep tissue massage and mobility work: increasing the rang of motion for joints and muscle is some I have had personal success with. Muscles get tight when we work them, most people with poor posture have even tighter muscles. It is important for all lifters to make sure their muscles are firing on all cylinders and their joints are as mobile as they can be.
So there you have it, hopefully after reading this article you will have a greater understanding of why and how to make further improvements to your training and physique. Be sure to tune into the Vlog or podcast as the conversation will have some great information coming from all the coaches.
See you in the gym