Most people have a body part they wish would progress faster.
For me, it’s calves.
Growth occurs more slowly than a Juice Plus+ rep returning with that research you asked for proving it cures cancer.
For you, it might be pecs, thighs, traps or something else.
But what can you do with that muscle group that just won’t grow as quickly as you want it to? Are there any techniques you can use to spur growth and make it catch up to the rest of your body?
Yes, there are.
In this article I am going to share with you three of my favourite methods which I use with clients, and in my online training plans, for making a stubborn body part grow.
1. Train It First
Vanessa Williams sang about saving the best for last, but in terms of workouts that’s a technique which won’t get you anywhere.
If your focal point is to make your traps grow, try training them before you hit your main muscle groups in today’s workout.
Why? Well, hitting your weak point when you are fresh means you can attack it with more weight, have more energy to control the workload and be able to focus on the movement of the rep more. And that means better results for you. Another way to boost your focus on a weak body part is by taking this principle and combining it with training unilaterally.
Believe it or not, most guys have the same lagging muscle groups (calves, traps and/or forearms) and it’s rarely down to genetics. It’s because they tend to be the muscles which guys either leave until the end of a session year after year, or skip completely.
2. Divide And Conquer
The divide and conquer technique has you spreading your total volume across two or even three workouts per week.
So, instead of hitting your pecs with your usual 16 set workout, you’d be completing 6 sets for pecs in two workouts and 4 sets in your third workout.
Why? Well, this allows you to complete your regular chest routine in a fresh state, which will improve your technique and result in more effort being put behind each rep. You can see this technique being used in my workout plan Full Tilt.
The divide and conquer method is also flexible. If your weak point is a muscle group which typically involves heavy pressing movements which are harder on your joints (pecs, deltoids) you can use this method by focusing on your heavy lifts during the first session, and using the remaining sessions to add higher rep ranges and create metabolic stress in the target body part.
3. The Staircase Method
I first used this technique in my workout plan Biceps Boom, and the results were spectacular.
Similar to divide and conquer, the staircase method involves stepping up your training volume over a number of weeks before backing off completely for a couple of weeks.
For instance, if your weak muscle is your biceps you could apply the staircase method by training your biceps once in weeks one and two of your routine, twice in weeks three and four, three times in weeks five and six, then backing off completely and not training them for a period of two-to-three weeks.
Another great aspect of this style of training is that you can combine it with my growth hormone hack – by placing one of your sessions after you train legs, you can reap the rewards of the temporary spike in growth hormone caused by huge movements like squats and deadlifts.
While the workouts are very intense using the staircase method, it’s during the recovery phase where the real “magic” happens and you can expect your biceps to show significant improvements in muscle growth if you follow this method properly.
And there you have it!
Try adopting these techniques with your own lagging body part and see which one is the most effective for spurring you onto new results.