We all have lagging body parts I don’t care if you have the best genetics in the world, you’ll still have have some lagging body parts. Many people avoid training their lagging body parts, I seen it firsthand some people just walk into the gym and instead of training their lagging body parts they train their best body parts. However though, if you follow the easy to follow steps below on how to bring up your lagging body parts, then you will see drastic changes very quickly, I can guarantee you that.
First Step Train Your Lagging Body Parts Twice A Week:
By training your lagging body parts twice a week, you’ll give them the time under tension that they need. Training them twice a week will also result in growth, forget about your good body parts focus on your lagging ones first!
Below are some training intensity tips that you can use, while training your lagging body parts:
Negative Repetitions: People often forget that the most important part of the repetition or rep which its most commonly known as is the negative portion. This is where most of the muscle damage occurs and from this damage one will experience muscular growth. To do negative reps I will advise you to explode on the positive movement of the rep then slowly lower the weight inch by inch on the negative part of the rep. Doing negative reps will make your muscles burn and grow!
Forced Repetitions: Forced reps are a particular all time favorite of mine, basically you would get your training partner or spotter to push the weight for you when you fail completely. The forced reps will turn on your bodies growth mechanism since these are the repetitions which will send the growth signal to your body.
Partial Repetitions: Partial reps are a shock method that further shocks your muscles into complete muscular failure and complete muscular growth. Partial reps are effective near the end of the set when your muscles are exhausted. You would then try to lift the weight up as much as possible for as many times as possible, continuing to do so until you cant do it no more. At the end of your set your muscles should be on fire and pumped with blood to the extreme!
The Shocking Principle: The shocking principle is when you “shock” your body. This “shock” can be achieved by switching your workout routine or switching the usual way you do your workout. This “shock” will “shock” your body into complete muscular growth!
Second Step Don’t Hide Your Lagging Body Parts:
I have to admit that I am responsible for doing this. For example lets say your legs are your lagging body part instead of wearing sweatpants in the gym, wear shorts instead, so you can expose your legs. Yes, I know it will be uncomfortable for you to do this, but its worth it you’ll see your skinny legs and you’ll have no choice but to train them.
Third Step Get Your Meals In:
Your muscles can’t grow without you getting your meals in. You should be eating a meal five to six times a day, every three hours.
Below is a sample meal plan that you could use:
Breakfast (9:00am): Three eggs poached or any style, 1/4 pound of meat, fish, fowl or cheese, a cup of milk and two slices of bread.
Lunch (12:00pm): Two pieces of bread with any condiments, with cheese and any kind of meat in the middle, a cup of milk, a cup of yogurt and a piece of fresh fruit.
Mini Meal (3:00pm): A protein shake or weight gainer shake of your choice, a cup of milk and a bottle of water.
Dinner (6:00pm): One pound of meat, fish, fowl or cheese, one large salad, two pieces of bread, a cup of any starchy carbohydrate of your choice and a bottle of water.
Mini Meal (9:00pm): A protein shake or weight gainer shake of your choice and a bottle of water.