Want the perfect body proportions without the flaws of the Olympia bodybuilders? Then you need to know what exercises to do for the lagging muscles. When we talk about lagging muscles in bodybuilding, then this concept should be understood as their size, and not strength indicators. The lag in the development of some muscles is most often associated with insufficient attention paid by the athlete when training them. If you began to actively work on them, but there is no progress and at the same time the other groups are gaining mass, then you should use the secret method of training lagging muscles in bodybuilding.
Features of lagging muscles
I would like to draw your attention to the fact that there is no progress only when training lagging muscles, and everyone else continues to gain mass. If all the muscles are not growing, then most likely you are just overtraining and you need to take a break from exercising.
All athletes know that some muscles do not respond as well to training as others. You must remember that weak muscles are much more difficult to develop. For this reason, professionals use heavy weights when training lagging muscles compared to working on others. But this cannot always help, since part of the load will be taken from the weaker muscles by the stronger ones. Instead of increasing the working weights, you should increase the intensity of the training, while reducing the weight of the equipment. It is important to remember that each muscle has a different rate of protein metabolism. The more developed a muscle group is, the higher is the protein metabolism. Thus, to stimulate the growth of lagging muscles, you first need to increase the rate of production of protein structures in them, while reducing their breakdown.
Types of training for lagging muscles
During training, not only the anabolic process is accelerated, but also the catabolic one. You must remember that muscles cannot grow directly during training, and after the completion of the session, the balance between anabolism and catabolism is shifted towards the latter.
Deprive after a certain time, during rest, the anabolic processes begin to surpass the catabolic ones, which, as a result, leads to the growth of muscle tissue. All training methods can be roughly divided into two categories:
- Non-traumatic;
- Traumatic.
Of course, any type of training causes certain damage to the tissues, but when using non-traumatic techniques, the muscles then recover quickly enough. But after traumatic training methods, recovery takes a long time. These techniques include, for example, negative repetitions, cheating, etc. Knowing this fact gives you the opportunity to independently choose those techniques that cause tissue damage of varying severity and manipulate them. The second parameter that should be used to regulate protein metabolism in muscle tissue is rest time.
As we said, after various types of training, the body needs a certain time to recover. Non-traumatic methods cause a slight increase in the catabolic background, and then during the recovery process, one can expect that the muscles will slightly grow.
In turn, traumatic training methods cause a strong increase in both catabolic and anabolic processes. The body needs much more time to recover from them. If the body has not had time to fully recover, then a new activity will lead to another sharp increase in the catabolic background. As a result, frequent exercise can slow down your weight gain.
How to accelerate the process of tissue regeneration of lagging muscles?
A workout session can only be effective for gaining mass if the body has enough time to recover. Those muscles that have more strength and recover faster than the weak. For this reason, your training program should be designed with these muscle characteristics in mind. If any muscle has not yet fully recovered, then in the next lesson it should not be heavily loaded. It is necessary to monitor the condition of the muscles and train them intensively only after complete recovery.
As we have already said, any training causes an acceleration of anabolic processes and the body needs to respond to this by increasing anabolism. At this point, it is best to give your body a full day of rest. Thanks to this, the catabolic background will decrease, and since you did not exercise and did not reduce the anabolic background, the synthesis of protein structures will increase significantly.
When you rest, catabolism drops sharply, while anabolism, on the contrary, increases. It should also be noted that the processes described above last for 24 hours. Muscle tissue will recover quickly during the day's rest only with regular training.
How to accelerate the growth of lagging muscles?
From all of the above, we can conclude that in order to tighten the lagging muscle groups, athletes need to train them more often. But at the same time, something needs to be sacrificed to speed up their recovery. Simply put, when working on lagging muscles, you will have to train less powerful groups.
Many athletes believe that in this case they will lose mass. This is a delusion and nothing terrible will happen with strong muscles. When the lagging muscles catch up, then you will return to the previous training regime, and powerful groups will continue to develop. You need to start using the trailing muscle training specialization method. After one or two months, you need to return to your usual training regimen. Then, after one month of the usual training, you can return to specialization again.
For more information on training lagging muscles, see this video:
