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What is your most lagging body part?
- Thread starter HansNZ
- Start date
some tips on form to improve lagging bodyparts
got this from some junior bb site and I actually learned some things from it:
LATS & BACK:
Probably the most effective exercise is Bent- Over Barbell Rows:
and you can hard torture specific muscle sections, but only if performed right! Keep your shoulders (hanging) DOWN and pull those elbows BACK and you will attack the lats and teres. Also if you row that bar into the stomach and NOT the chest. you will stimulate the rear-delt and lower lats.
HOWEVER if you want to attack for a thick-upper back and rhomboid area JUST HARD SQUEEZE your scapulae (shoulders blades) all the way as you row up to the chest and you will build the rhomboids and also stimulate some deep trapezius fibers.
Make ‘em ache like crazy and pump new life into them.
SO MUSCLE-SQUEEZE & GET USED TO - SINGEIN’ SQUEEZING WHENEVER YOU CAN TO SHOW THAT MUSCLE (WHATEVER IT IS) YOU ARE A REAL HARD STUD!:
for instance, if you have a real week middle back lacking thick trap meat but YOU have a very passable upper back in other areas with good, rear delts and teres, get HARD, PAINFUL SQUEEZIN’ as you pull up and also get into heavy behind-the-neck presses and squeeze at the bottom of the rep BUT YOU DON’T LEAN AGAINST ANYTHING- NOTHING! That’s for wimps - just make only that back work to the death!
LOWER LATS:
This is a major muscle and spectacular if fully developed! (it very rarely is!)
DON’T LEAN BACK IF YOU WANT ‘EM! these are the most difficult area of the lats to fully develop. Mostly this is cuz, arching or leaning back on chins and pulldowns places primary stress on the upper lats and the teres major and minor.
IF you want to develop your lats fully, PULL your shoulders hard down.
On CHINS if you pull your knees way up in front of you, you CAN’T lean back! ( I made all my trainees chin like this and sometimes, for good measure they held a weight in this position just to xtra burn those abs simultaneously) If you do this lat leverage right you can’t fail to work your lower lats hard and totally weaken them until they cry-out!
REAR DELTS:
BENTOVER DUMBELL LATERALS If your arms are straightened at the top of the movement you’ll build good rear delts, and if you push up even more and momentarily hold, they’ll grow into cannonballs! If you however, leave your arms bent and both hard-squeeze your scapulae and pinch your shoulders together, the rhomboids will receive the greater stress. YOU need both!
BEHIND-THE-NECK-PRESS:
To get ultimate results, DROP your shoulders, push up and lock-out (you can test this for yourself simply by putting your arms overhead and pulling
your shoulders down and then, pushing hard up.
Now feel that stress on those steel-delts!).
CHEST:
(for power-poppin’ pecs) FLAT BENCH PRESS: It is VITAL to FIRST ALWAYS set up your pec-girdle to keep full mechanical advantage of leverage on the pecs.. Press your shoulders back into the bench and force your delts down towards your waist. Throughout the ENTIRE movement KEEP your sternum arched high (no- high I said! Mentally get ‘em to hit that ceiling!). Forcefully thrust your chest forward and do not allow any flattening of the pecs at ANY stage.
NEVER, NEVER FLATTEN THOSE PECS! MIND-MUSCLE FOCUS
on
FORCING THAT STERNUM WAY OUT AND SQUEEZE TO DIE AT THE TOP
even if you have to cut down on the weight! IIF you do this right it will literally force the whole chest to develop into high, xtremely full, poppin’ pecs!
DUMBELL FLYES:
execute as with the bench press and follow instructions EXACTLY for high flowing, thick, full pecs !
YOU must first set up you pec girdle. Concentrate on keeping your arms and delts down and back way into the bench. Remember the moment YOU allow your pecs to flatten out, all the emphasis is placed on the delts.
QUADS & GLUTES:
Which category do you fall into? Skinny legs that need a lotta mass to fill’em out or, short n’ stocky that build-up relatively easily. The secret is NOT to move too far forward as you descend BUT you must practice to move your hips forward at the bottom of the squat.
Brush the floor with your butt and without pausing rise smoothly.
(Some experts say go just below parallel cuz that’s all you need to do to stress the muscle, That is so! BUT YOU go lower and automatically squeeze to force the natural hormones to be secreted and thence flow around your body to provide max growth potential). Also there are a lot of minor muscles that are forced to work hard when you do this style, that normally see little or no work. The glute-ham tie-in is deep stimulated and a range of showmuscles that when developed, make a tud a STUD! ).
OUTER SWEEP: (front vastus muscle) consciously use a wider stance (greater than your shoulders), point the toes out and PUSH off with the HEELS. This will develop a sweep that even powers through your jeans! The vastus muscle can never grow too big !
(same with LEG PRESS and here, keep to the lower-mid part of the footboard).
SQUATS, LEG PRESS or HACKS: (to fully develop your frontal thigh) use a narrower stance 6-8inches, point the toes forward and PUSH off with the balls of your feet).
Remember, if you just sit back and your knees don’t come forward, your front thighs will barely be stimulated, all the work will be on the hips.
lso as you descend, the further your knees come forward - the greater the stress on them. Make sure your knees don’t wander and come in to touch as this places more stress on the lower back.
At the bottom of the squat consciously PUSH your knees OUT and your hips FORWARD.
The legs will then receive the FULL leverageIf YOU genuinely have trouble with squats and are just not wimping out!
TRY BELT SQUATS : with the weight hanging between your legs, with you on a slightly elevated platform, lean back and squat.
This places total leverage on the legs and real growth is ON!
CALVES:
The SECRET is how you turn your heels at the very TOP of the movement and NOT whether your toes are turned in or out at the bottom!
Turn them in at the very, very top and your inner gastrocnemius is worked.
Whereas, iIf you turn your toes out at the top you work the outer head.
Just keep the toes pointing forwards and turn the heels to place greater emphasis on the inner or outer head. If you crank your heel in at the top you will develop a big inner head - most guys do this! Which is why you very rarely see an awesome, fully developed outer head.
The Soleus must be worked excruciatingly hard to build it.
Unless it’s screaming you won’t see much growth! You must pull your feet well in under your body on seated calf raises and do reps no less than 100. And if 50% of these are not evil - totally forced reps, you’re wimping out!
ABS:
You MUST crank your pelvic girdle forward to get at the lower abs.
Also if you’re doing hanging Knee-ups which is far the best way to develop steel-plated lower abs. Make sure those knees are held right up high and make’em stay there! Now, arch the back and make that pelvic girdle move back and forth until you’re abs feel they are about to combust into white-hot liquid metal.
To work the upper abs you MUST pull your chest down and go down through each ab-slab, squeezing hard all the way down.
The movement is not very much at all.
But YOU must do it right and make it burn.
ALSO if you want 6-8-10 pack slab-abs that scream ‘SooooooHOT’ GET USED to EATING RIGHT and also, working those abs at all times - even standing-up - ( or in full. Low squat position to fry those lowers!) when you have odd moments to spare (SEE Ab-Slab Packin’ in Musclewise etc).
HAMS & GLUE TIE-IN:
STIFF LEGGED DEADLIFTS: To ham-forge, make sure you arch your back throughout and pivot from the hip-joint NOT from the lower back and at the top squeeze those glutes. IF you wish to put MORE stress on the GLUTES to really mold them to tight bubble-butt, about two-thirds of the way up tighten them, drive the hips forward and really, squeeze those glutes to make ‘em half-the-size and make ‘em sizzle and fry! BUT, IF you round or bow your back, greater stress is placed on the spinal erectors.
XTRA-XTRA:
VISUALIZE - VISUALIZE - VISUALIZE, before, during and after your workout.
Try to spend at least 15 mins going through the muscle group you are about to punish, see it growing, feel it, become it! See it clearly in your mind in its magnificent fully developed state (for this is what you are aiming and what it’s all about!). This is what it wants. This is what YOU want.
This is what YOU demand and this is what is going to happen. Before the workout: go through a rep and see yourself in full control of every inch of that rep demanding more of those muscle fibers until you can almost feel the screaming intensity and the heat and pump generated. In time, you will order that muscle to GROW and through your invincible mind-muscle power almost being pre-programed, it will virtually do this as it knows what you expect of it.
Carry this over into the actual workout: concentrate, focus,
laser-eyeball down-to-the-bone You are now one with YOUR muscle.
Afterwards: go through the workout!
Did you work at optimal output in that rep?
Could you have put more into it?
Did that muscle feel as though it had worked to the max -
If not why not.?
Find out why NOW!
You can often learn more through your mistakes than through your successes.
FIND ANYTHING, EVERYTHING THAT WILL DRIVE, INSPIRE & MOTIVATE YOU.
Motivation if you are gonna win through - and YOU ARE! Is essential, & that’s being musclesmart!
“I CAN, I WILL - I DID!”
This has been another exclusive article for BEEF-IT! and
Junior Muscle International
got this from some junior bb site and I actually learned some things from it:
LATS & BACK:
Probably the most effective exercise is Bent- Over Barbell Rows:
and you can hard torture specific muscle sections, but only if performed right! Keep your shoulders (hanging) DOWN and pull those elbows BACK and you will attack the lats and teres. Also if you row that bar into the stomach and NOT the chest. you will stimulate the rear-delt and lower lats.
HOWEVER if you want to attack for a thick-upper back and rhomboid area JUST HARD SQUEEZE your scapulae (shoulders blades) all the way as you row up to the chest and you will build the rhomboids and also stimulate some deep trapezius fibers.
Make ‘em ache like crazy and pump new life into them.
SO MUSCLE-SQUEEZE & GET USED TO - SINGEIN’ SQUEEZING WHENEVER YOU CAN TO SHOW THAT MUSCLE (WHATEVER IT IS) YOU ARE A REAL HARD STUD!:
for instance, if you have a real week middle back lacking thick trap meat but YOU have a very passable upper back in other areas with good, rear delts and teres, get HARD, PAINFUL SQUEEZIN’ as you pull up and also get into heavy behind-the-neck presses and squeeze at the bottom of the rep BUT YOU DON’T LEAN AGAINST ANYTHING- NOTHING! That’s for wimps - just make only that back work to the death!
LOWER LATS:
This is a major muscle and spectacular if fully developed! (it very rarely is!)
DON’T LEAN BACK IF YOU WANT ‘EM! these are the most difficult area of the lats to fully develop. Mostly this is cuz, arching or leaning back on chins and pulldowns places primary stress on the upper lats and the teres major and minor.
IF you want to develop your lats fully, PULL your shoulders hard down.
On CHINS if you pull your knees way up in front of you, you CAN’T lean back! ( I made all my trainees chin like this and sometimes, for good measure they held a weight in this position just to xtra burn those abs simultaneously) If you do this lat leverage right you can’t fail to work your lower lats hard and totally weaken them until they cry-out!
REAR DELTS:
BENTOVER DUMBELL LATERALS If your arms are straightened at the top of the movement you’ll build good rear delts, and if you push up even more and momentarily hold, they’ll grow into cannonballs! If you however, leave your arms bent and both hard-squeeze your scapulae and pinch your shoulders together, the rhomboids will receive the greater stress. YOU need both!
BEHIND-THE-NECK-PRESS:
To get ultimate results, DROP your shoulders, push up and lock-out (you can test this for yourself simply by putting your arms overhead and pulling
your shoulders down and then, pushing hard up.
Now feel that stress on those steel-delts!).
CHEST:
(for power-poppin’ pecs) FLAT BENCH PRESS: It is VITAL to FIRST ALWAYS set up your pec-girdle to keep full mechanical advantage of leverage on the pecs.. Press your shoulders back into the bench and force your delts down towards your waist. Throughout the ENTIRE movement KEEP your sternum arched high (no- high I said! Mentally get ‘em to hit that ceiling!). Forcefully thrust your chest forward and do not allow any flattening of the pecs at ANY stage.
NEVER, NEVER FLATTEN THOSE PECS! MIND-MUSCLE FOCUS
on
FORCING THAT STERNUM WAY OUT AND SQUEEZE TO DIE AT THE TOP
even if you have to cut down on the weight! IIF you do this right it will literally force the whole chest to develop into high, xtremely full, poppin’ pecs!
DUMBELL FLYES:
execute as with the bench press and follow instructions EXACTLY for high flowing, thick, full pecs !
YOU must first set up you pec girdle. Concentrate on keeping your arms and delts down and back way into the bench. Remember the moment YOU allow your pecs to flatten out, all the emphasis is placed on the delts.
QUADS & GLUTES:
Which category do you fall into? Skinny legs that need a lotta mass to fill’em out or, short n’ stocky that build-up relatively easily. The secret is NOT to move too far forward as you descend BUT you must practice to move your hips forward at the bottom of the squat.
Brush the floor with your butt and without pausing rise smoothly.
(Some experts say go just below parallel cuz that’s all you need to do to stress the muscle, That is so! BUT YOU go lower and automatically squeeze to force the natural hormones to be secreted and thence flow around your body to provide max growth potential). Also there are a lot of minor muscles that are forced to work hard when you do this style, that normally see little or no work. The glute-ham tie-in is deep stimulated and a range of showmuscles that when developed, make a tud a STUD! ).
OUTER SWEEP: (front vastus muscle) consciously use a wider stance (greater than your shoulders), point the toes out and PUSH off with the HEELS. This will develop a sweep that even powers through your jeans! The vastus muscle can never grow too big !
(same with LEG PRESS and here, keep to the lower-mid part of the footboard).
SQUATS, LEG PRESS or HACKS: (to fully develop your frontal thigh) use a narrower stance 6-8inches, point the toes forward and PUSH off with the balls of your feet).
Remember, if you just sit back and your knees don’t come forward, your front thighs will barely be stimulated, all the work will be on the hips.
lso as you descend, the further your knees come forward - the greater the stress on them. Make sure your knees don’t wander and come in to touch as this places more stress on the lower back.
At the bottom of the squat consciously PUSH your knees OUT and your hips FORWARD.
The legs will then receive the FULL leverageIf YOU genuinely have trouble with squats and are just not wimping out!
TRY BELT SQUATS : with the weight hanging between your legs, with you on a slightly elevated platform, lean back and squat.
This places total leverage on the legs and real growth is ON!
CALVES:
The SECRET is how you turn your heels at the very TOP of the movement and NOT whether your toes are turned in or out at the bottom!
Turn them in at the very, very top and your inner gastrocnemius is worked.
Whereas, iIf you turn your toes out at the top you work the outer head.
Just keep the toes pointing forwards and turn the heels to place greater emphasis on the inner or outer head. If you crank your heel in at the top you will develop a big inner head - most guys do this! Which is why you very rarely see an awesome, fully developed outer head.
The Soleus must be worked excruciatingly hard to build it.
Unless it’s screaming you won’t see much growth! You must pull your feet well in under your body on seated calf raises and do reps no less than 100. And if 50% of these are not evil - totally forced reps, you’re wimping out!
ABS:
You MUST crank your pelvic girdle forward to get at the lower abs.
Also if you’re doing hanging Knee-ups which is far the best way to develop steel-plated lower abs. Make sure those knees are held right up high and make’em stay there! Now, arch the back and make that pelvic girdle move back and forth until you’re abs feel they are about to combust into white-hot liquid metal.
To work the upper abs you MUST pull your chest down and go down through each ab-slab, squeezing hard all the way down.
The movement is not very much at all.
But YOU must do it right and make it burn.
ALSO if you want 6-8-10 pack slab-abs that scream ‘SooooooHOT’ GET USED to EATING RIGHT and also, working those abs at all times - even standing-up - ( or in full. Low squat position to fry those lowers!) when you have odd moments to spare (SEE Ab-Slab Packin’ in Musclewise etc).
HAMS & GLUE TIE-IN:
STIFF LEGGED DEADLIFTS: To ham-forge, make sure you arch your back throughout and pivot from the hip-joint NOT from the lower back and at the top squeeze those glutes. IF you wish to put MORE stress on the GLUTES to really mold them to tight bubble-butt, about two-thirds of the way up tighten them, drive the hips forward and really, squeeze those glutes to make ‘em half-the-size and make ‘em sizzle and fry! BUT, IF you round or bow your back, greater stress is placed on the spinal erectors.
XTRA-XTRA:
VISUALIZE - VISUALIZE - VISUALIZE, before, during and after your workout.
Try to spend at least 15 mins going through the muscle group you are about to punish, see it growing, feel it, become it! See it clearly in your mind in its magnificent fully developed state (for this is what you are aiming and what it’s all about!). This is what it wants. This is what YOU want.
This is what YOU demand and this is what is going to happen. Before the workout: go through a rep and see yourself in full control of every inch of that rep demanding more of those muscle fibers until you can almost feel the screaming intensity and the heat and pump generated. In time, you will order that muscle to GROW and through your invincible mind-muscle power almost being pre-programed, it will virtually do this as it knows what you expect of it.
Carry this over into the actual workout: concentrate, focus,
laser-eyeball down-to-the-bone You are now one with YOUR muscle.
Afterwards: go through the workout!
Did you work at optimal output in that rep?
Could you have put more into it?
Did that muscle feel as though it had worked to the max -
If not why not.?
Find out why NOW!
You can often learn more through your mistakes than through your successes.
FIND ANYTHING, EVERYTHING THAT WILL DRIVE, INSPIRE & MOTIVATE YOU.
Motivation if you are gonna win through - and YOU ARE! Is essential, & that’s being musclesmart!
“I CAN, I WILL - I DID!”
This has been another exclusive article for BEEF-IT! and
Junior Muscle International
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