For many athletes, the question of emphasizing the load on one muscle group is relevant. Learn how to focus on specific muscles when training. Many athletes are interested in how to focus on certain muscles. As an example, we can cite girls who pay a lot of attention to the gluteal muscles. The question of the correct emphasis on the load on a specific muscle group will be considered today.
The desire to focus on a particular muscle group may stem not only from the desire to accelerate the development of lagging muscles or different muscle sizes. Perhaps the athlete simply wants to highlight a part of the body, focusing on it.
Focus on a maximum of two muscle groups
Very often people want everything at once, for example, an athlete is unhappy with his shoulders, biceps, abs, etc. As a result, he wants to focus on all these parts of his body. But if you do this, then a full-fledged training session will come out and it will be very problematic to concentrate your attention on certain muscles, since it is necessary to train many muscles at the same time.
If you need to focus on a specific part of the body, then during training it needs to be given increased attention, in comparison with other muscles. Add an extra exercise, such as triceps, to your workout routine. You can also devote most of your training session to the right group, or even set aside an entire day for training.
Thanks to this approach, the triceps will train more and accordingly accelerate the development of this muscle group. Since the rest of the muscles have received less stress, the body will throw its main forces on the restoration of those muscles that have been trained more actively. Thus, the more muscles have been used in a specific training, the less the effect will be obtained. The ideal option would be to train one or a maximum of two muscle groups.
Don't focus on your muscles while you are losing weight
When focusing attention during training on a certain group of muscles, it implies the acceleration of its development. For obvious reasons, it is not possible to achieve this during the period of weight loss. The athlete can build muscle mass or lose weight. This cannot be done at the same time.
If you are shedding excess body weight, then focusing on the target muscles in training is simply pointless. All that can be achieved during this period is to lose extra pounds while maintaining muscles. You cannot increase them. You should focus on the muscle only during mass-gaining training or when training for relief.
It is necessary to reduce the load on other muscle groups
If you want to accelerate the mass gain of a certain target muscle group, it is necessary to reduce the load on all other muscles. It has already been said above that only in this case the body will intensively restore these muscles, giving them all the nutrients. The principle here is very simple - by increasing the load in one place, you reduce it in another. If this principle is neglected, then you can enter the body into a state of overtraining and only waste your time and energy.
Probably, many athletes have a fair question - which muscles should be reduced in this case? Everything is quite simple here. For example, you need to pump more biceps, therefore, reduce the load on your legs. If you pay more attention to the gluteal muscles, then reduce the load on the arms. Simply put, it is necessary to reduce the load on the muscles that are as far as possible from the target ones, i.e. those that cannot work in conjunction with the target muscles.
If you want to accelerate the growth of the chest muscles, then in no case should you reduce the load on the muscles of the shoulder group, since they work together and depend on each other. With a decrease in the load on the adjacent muscles, the target ones will also suffer. This is a very important aspect that you should pay attention to if you are interested in knowing how to focus on certain muscles.
Focus on one muscle group at the start of the session
All athletes know that working in a weighted gym is very tiring and muscles get very tired at the same time. To effectively pump the target muscles, this must be done at the very beginning of the training session. During this period, the body is full of strength and ready to take on a heavy load. This principle applies to large muscle groups such as the back, legs, or chest.
If you need to work more on small groups, such as biceps, chest or triceps, then you can work on them in the final stage of the lesson. At the same time, do not forget that when focusing on a specific part of the body, there is little increase in load. It is very important to know how each body part is exercising. Only in this case can positive results be achieved.
Allocate a Full Day for Target Muscles
By using this method, you will be able to fully focus on the part of the body that you need. Also, a great advantage of this method of training is that it is much easier for the body to restore one muscle group.
During these workouts, it is better to work on large groups - legs, back and chest. It will also be very effective to set aside a separate training day for the arm muscle group. These include the forearms, triceps, and biceps. Described in today's article answered your question - how to focus on certain muscles. Follow all of the recommendations above and you can speed up the development of the muscle group you need. But do not overuse this kind of training. The muscles must develop harmoniously. Although it is worth recognizing that the need for enhanced pumping of certain muscles or their groups may arise. Then today's article will help you in implementing your plans.
How to warm up before exercising on a specific muscle group, see this video:
