Since I “monetize” everything I’ll continue to share free stuff with you guys. Things that I’ve transitioned about in my thinking over the years.
Used to be, I fell into the thinking that you’d want to dedicate a lot of volume to a lagging bodypart and train it at a ton of different angles in order to bring it up to par and maximize the development of it.
But that honestly, doesn’t make a lot of sense when you start to break it down. It’s like taking someone who sucks at driving a car, and putting them into a formula 1 or Bugatti and telling them to go at maximal speeds through the Nurburgring. Does that make any f’n sense?
Generally with a lagging bodypart you’ve not developed efficient neural pathways to it, which is why you can’t really “feel” it working. Even with movements that are designed to maximize output by that muscle. You’ve maximized the development of muscles around it, or at minimum they have better neural pathways, and are much more dominant than the weak one(s).
Over time I developed an “ah ha” moment from when I was trying to bring up my traps. I started with the paused shrugs, where I focused only simply shrugging up, holding the contraction for three seconds, and focused on that two or three times a week.
That ALONE brought my traps up. Then I got to where my traps became dominant and I could feel them working in just about anything. Thus, better neural pathways.
Instead of throwing a shit ton of volume at a bodypart, which has crappy neural pathways and is under developed, the key is really to find 1-2 movements that you can use to get it into a very shortened state, and pound those 2-3 times a week with quality volume, i.e. not a ton and not too little either. 3-5 quality sets of 1-2 movements that put it into a fully shortened position should do the trick.
Once you’ve gotten really good at that, then you just increase loading over time and bring progressive overload back into the mix so that you’re overloading the correct tissue each session.
So if you have a lagging bodypart, then stop trying to do 100 different exercises for it, with a shit ton of volume. This is literally a backwards approach to being efficient.
2 movements that put it into a maximally shortened position -
Get really good at those -
Do them 2-3 times a week -
Start loading -
There you go.