This article is a follow-up to my previous article shared during a Saturday Sharing. I am expanding upon the previous article which only touched upon training variables and how changing them up can help with lagging body parts. The following 7 tips will get your lagging body parts growing.
Stress the Eccentric Contraction
As I always say, it is all about the squeeze. Most of the time that squeeze is at the top of the motion, but with lagging body parts you want to also stress the eccentric contraction. Move the weight slowly. I suggest using a 1/2/4/2 tempo. This means explode up (1), then squeeze for 2 seconds (2), then slowly lower the weight for 4 seconds (4) and then squeeze at the bottom for 2 seconds (2).
Train Your Lagging Body Parts 2 Times a Week
A great tip that worked for me during my last contest preparation. Train the lagging body parts 2 times a week. Do one regular workout and then after a rest day in between train the body part again with half the volume.
Train the Lagging Body Parts First
It is very important to hit the lagging body parts when you are mentally and physically fresh. At least once per week train the lagging body part first.
Increase Your Caloric Intake
On the days you train your lagging body parts increase your calories from quality foods. Increase your carb intake by about 25 to 50 grams in your pre-workout and post-workout meals.
Drink Glutamine and BCAAs While Training Lagging Body Parts
This one is simple like the one before it. Make a drink by mixing 10 grams of glutamine and 10 grams of BCAAs with water and sip it while training the lagging body parts. I highly recommend Scivation Xtend for this purpose as it covers both items and really reduces the soreness after an intense workout.
Visualize Your Training of Lagging Body Parts
This one will help you with your mind-muscle connection. Visualize what you want your lagging body parts to look like. Visualize what each set looks and feels like. You will trigger growth.
Get a Deep Tissue Massage
Deep tissue massage helps lagging body parts in many ways. It will increase the blood and nutrient flow to the muscle, break up adhesions and open up the fascia. This will improve recovery and increase the muscle's capacity for hypertrophy.
Bonus Tip: Stay Patient
This one would be my top priority. It takes time to bring up lagging body parts. Stay patient. Utilize consistency, hard work, planning and patience and you will see the improvements you are looking for.
