Hack: Forcing Stubborn Muscle Groups to Grow

 

Are you unhappy with the size of your arms?

Is your chest muscle not growing even though you’re bench pressing like a madman?

Well, it’s not your fault.

Some muscle groups are just stubborn as hell and won’t grow like the others.

That’s when you have to do a little something extra to force them to grow.

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What’s the Most Important Thing That Grows Stubborn Muscles?

I’ll give you a hint…

It’s not an eight-hour arm workout (zing!)

It’s frequency.

Doing a “one bodypart a day workoutisn’t going to be enough to force certain muscle groups to grow.

(That’s why they’re not growing right now)

The only way to let your body know that this certain muscle needs to get its rear in gear is to stress it more often.

And here’s a simple set of steps on how to improve muscle weakness….

1. Pick One or Two Isolation Exercises

Whatever the muscle group is, pick one or two isolation exercises.

These are not compound exercises.

You’re not trying to completely drain yourself with additional work to the entire body.

You’re just trying to put a little icing on the cake (if you know what I’m saying).

For example, if you’re trying to build your biceps, you can add:

  • Dumbbell curls
  • Concentration curls
  • Something similar

If you’re trying to build a lagging chest:

  • Dumbbell flyes
  • Cable flyes
  • Something else

These are just examples.

There are plenty of other great exercises out there.

Let’s talk about when you should do them…

2. Perform Them at the End of Every Workout

Don’t change anything about your current session.

Do everything like you normally would, but at the very end… do the new exercise(s).

You should be pretty fatigued at this point, but that let’s you know how much effort you can put into these “finisher” exercises.

You don’t want to overdo it for these specific muscle groups.

How many sets and reps should you do?

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3. Pick a Number of Sets in the “Pump” Range

Some guys do as many sets as 5 when they’re workout is finished.

Personally, I think if you have that much energy left in the tank, you’re not pushing hard enough on your main lifts.

That’s why I would suggest 3 sets.

This is a very manageable amount that’s still effective.

So how many reps per set?

Typically lifting experts break down rep ranges like this:

  • 1-3 reps – Strength tests
  • 4-7 reps – Build strength
  • 8+ – Hypertrophy (fluff and pump)

Given that you’re probably already working out in the build strength range for your main lifts, you’ll want to pick a number of reps in the hypertrophy range.

For me, I like to do 10-12 for biceps and 12-15 for shoulders.

(I find my shoulders can’t handle the lower rep ranges as well)

And one more thing…

Take Measurements of Your Progress

I hope you’re not just looking in the mirror and assuming you’re not growing.

The only way you can be certain you’re making progress (or not) is to actually measure.

Get yourself some measuring tape or an Orbitape tool and take real measurements.

Then you can start to be motivated by your progress.

(Note: Want to know what body parts to workout each day? Get my FREE list of 13 beginner training programs so you can start looking better without the confusion.)

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