Lagging muscles can be a problem if you want to train and eventually reach the next level when it comes to your aesthetics. What you want to do is to focus creating the right schedule and adapt everything to suit your needs.


Contract the muscle while lifting weights

Most people tend to lift weights using whatever means they can. But this type of approach leads to lagging muscles. What you want to do is to make sure that you train your muscles adequately. Putting pressure on them and making sure that you train them by actually contracting them can really pay off a lot, so try to consider that.

If you can’t feel your muscles during an exercise, you are doing something wrong. Pick up light a weight and do the same exercise thinking just about the muscle you are training, you should start feeling soreness. Do it slowly. Now build up weight, but make sure you don’t go overboard as other muscles may start to take over the weight lift.


Work out often

Ideally you want to focus on exercising at least 3-4 times a week. And as you can imagine, many exercises have to focus specifically on those lagging muscles. If you don’t do that and you avoid using such an approach, results will not be as good as you would imagine.


Isolate the lagging muscles

You can work out normally for all body parts. But you have to create a dedicated training routine that’s particularly good for the lagging muscles. Include exercises that isolate a specific muscle, something that wouldn’t let other muscles to interfere (Preacher curls, Cable flyes, Lateral raise etc.). Also, keep tip number 1 in mind when doing so.


Variation is key

Lagging muscles won’t go away if you do the same workout all the time. You want to vary the workouts, to stress muscle every time. This way your muscles will not be able to adapt to any workout routine, as things will be a whole lot different. Muscles grow to adapt to the stress they are experiencing daily. If you don't change your routine, they will only grow as much as they need to match your routine.


Change the rep speed

Keeping the same rep speed isn’t going to help all the time, try slowing down without releasing the contraction. What you want to do here is to vary that rep speed, just to be safe. It will make things more interesting for you, and it will stress the muscle better than before. It’s definitely a challenge to do this, but it can work to your advantage if you remain patient.


Make sure that you eat more carbs before your workout

What this does is it offers you the power you need to make the workouts last longer. This way you can also train your muscles a lot harder than ever before. It’s a great opportunity to consider. And please, don’t eat minutes before you work out unless you are trying to throw up, eat about 1 hour before.

In conclusion, training lagging muscles is always going to be a true pain. But it all comes down to adjusting everything and making sure that you focus a lot on these muscles with each workout. You can also create dedicated workouts for them as well if you want to. As long as you take your time and avoid rushing with stuff like this, the outcome can be great! Remember, vary your workouts, change the rep speed and include lots of carbs in your diet. That will help immensely in the long run!

You may get to the point where you are not sure if you are working out correctly to ensure the best results. There is no right or wrong way, it is what works best to you as an individual. Don’t be afraid to try something new and write everything down so you can compare and understand what works and what doesn’t.

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