The Elite Physique

How to Develop Your Lagging Muscles

Develop your lagging muscles

I’ll Show You EXACTLY How to Develop Your Lagging Muscles for a Balanced Physique…

Do you have any lagging muscles? Let’s face it. You’ve trained day in and day out, week after week, and month after month. After all your hard work, blood sweat and tears you step back and take a look in the mirror and are just utterly stunned that you haven’t developed the way you had imagined.

What is it? Do you have a lagging muscle group? One of those under par body parts? Hey, I know all too well what you are experiencing. The human body doesn’t just become that to-die-for physique you imagine just because you workout. There’s more work and a bit of detail that goes into it, but it can be done.

Guess what? You CAN make dramatic changes in just 8 weeks and improve lagging muscles. In fact, if you can dedicate just 2 months, that’s only 8 weeks, I can assure you that you can bring your lagging muscles up to speed and actually see visual improvement, not to mention a boost in strength in that area.

Sounds like a pretty cool deal? Ok, let’s go then…

woman working weaker body parts


You Are Not Alone (This Just Might Shock You)

I’m not going to lie to you. My inbox is CONSTANTLY slap full of questions about how to bring up a under developed body part. It’s not uncommon for someone to have one, if not more, weaker muscle groups. The concerns can be anything from floppy triceps to totally under-developed hamstrings. One of the most sought after goals in bodybuilding is improving lagging muscles.

Just so you know that you are not alone you need to know that everyone, yes, EVERYONE, even top men and women physique competitors, bodybuilders, female bodybuilders and figure competitors have a lagging body part. It’s a universal fact. A lot of IFBB Pros do a great job at hiding their weakness and showing their strengths. That’s the art of the sport which comes in proper posing.

Even if you don’t have a goal to compete in a physique contest, it’s still good to know how to keep weaker muscle groups up to speed with the rest of your body so you have that overall balanced look and you are not plagued with lagging muscles.

results of training lagging body parts


The Small Steps Lead To Success (What Most Don’t Even Realize)

One thing to keep in mind with your workout is to improve each training session. You always want to strive for progression. Strive for perfection, but that perfection is built through progression. Are you with me? It’s as simple as this: With every small improvement, you’ll improve overall development.

You see, when you improve an under developed muscle group, you will improve your other lifts. What I mean is that if your hamstrings are weak, your squat is going to be somewhat weak. But, if you manage to bring your hams up to speed, your overall squat will improve, in turn, improving overall leg development. That’s a 2 for 1 shot!

man showing is best muscle group


Avoid Being Intimidated (Squash Your Ego)

Most people with a lagging body part don’t necessarily like to train it or they are intimidated by training it. Come on, you know what I’m talking about. How often have you seen someone with a great upper body, but as your eyes move down and their legs are virtually…. not there!

A lot of people are intimidated by leg training because to build great legs you have to do squats. You can’t build an awesome set of legs doing leg curls and extensions. The squat is the granddaddy of leg exercises for building muscle.

man and woman battle off


Train Your Weaker Muscle Group at the Start of the Week

That’s right. Suck it up and train lagging muscles early in the week when you are well-rested and fresh. This is the time when your motivation and strength at their highest. Capitalize on this time!  Fusion Bodybuilding notes, “The point is to overload the muscle early in the week and come back later in the week and really focus on squeezing out the reps and getting the best of both worlds [with a feeder workout].”

woman working abs


Work your lagging body part first

Prioritize your training so you tackle that area you hate first. This is to ensure that it gets targeted with your full attention when your mental and physical strength are at their peak.  Typically, when someone leaves a weak muscle group last on his or her training agenda, that body part either gets skipped or it’s given only 30% of the attention it’s needed.

under developed lats being worked


Start Your Training Off with a Compound Exercise

To really take full advantage of improving that lagging muscle group, being your workout with a compound movement. A compound exercise is a multi-joint exercise in which all the muscles of that precise area are called upon to perform the movement. Compound exercises are you core muscle building exercises.

proper form on deadlift


Do a Feeder Workout

To amp-up your weak areas, toss in a feeder workout during the week, about 2-4 days after you hit your lagging muscle group. A feeder workout is a short, high repetition workout a few days after the principle workout. It provides the muscle in need another stimulation session without putting you into over training mode.

The idea of a feeder workout is to keep it short and simple, and just rep out. Choose one compound exercise and do 2 sets of 40-50 reps and choose one isolation exercise and do 2 sets of 40-50 reps, and you’re done.

female doing push ups


Below is an Example of a Training Program and Feeder Workout for Legs

Monday (Principle Leg Workout)

Squats – 5 sets x 15 reps

Stiff-legged dead lifts- 4 sets x 12 reps

Leg curls – 4 sets x 15 reps

Leg extensions 4 sets x 15 reps

Lunges – 2 sets x 12 reps

Wednesday (Feeder Leg Workout)

Leg press – 2 sets x 40 reps

Leg extensions – 2 sets x 40 reps


Don't Forget...

It's really not that complicated. Just dedicate yourself to doing this for 8 weeks. Trust me, you'll thank me. Doing the above training tactics will improve any lagging muscle group so you can build a proportion and symmetry.

Get more great tips and tactics in my FREE Women's Muscle Building Course.

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Karen Sessions NSCA-CPT

Don't Forget...

Karen Sessions is an author, competitive natural female bodybuilder, professional fitness coach and nutritionist

More About Karen

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