COAXING
SIZE AND STRENGTH FROM DIFFICULT TO TRAIN AREAS
A previous article focused on
building up lagging body parts Work your Lagging Body Parts the Hardest That
article focused more on aesthetics. That still applies. But let’s focus a
little more on simply building mass for size, higher calorie burning capacity
and safety from injury as well as aesthetics and look at ways to add size and
strength to those areas that are difficult to coax into growth.
The muscles or muscle groups
we’ll discuss are notoriously difficult to coax into growth in both size and
strength. It’s important that you understand the reasons.
Then we will talk about
set/rep schemes that are proven to work on those hard to grow muscles plus some
real world activities to make them grow.
The hardest muscle groups to get to grow
·
Calves-they carry
almost your entire body weight for a large part of the day and adapt to that
time and weight
·
Deltoid- They are
adapted to moving your arm/shoulder in almost every conceivable direction for
long periods of time. But a joint that flexible can’t handle extremely heavy
weights. So a lot of volume is the only answer.
·
Trapezoid- Partly
responsible for holding you head (average of 8 pounds) for many hours each day
and adapted accordingly.
·
Quadriceps
(thigh)-Not many people squat with heavy loads anymore in their everyday life. As a result many people
have difficulty with squats as an exercise. And sometimes this can’t be
overcome after decades of sitting
Some of these
issues are genetic but most are a result of decades of modern work related
environments.
Set/Rep Schemes
The set/rep schemes we’ll
describe will work on any muscle or group of muscles. But don’t use them on all
body parts in every workout. The intensity required for these hard to train
body parts would usually be too much for an everyday program. Instead
concentrate on 2 or 3 muscles at a time for a four week cycle. Then switch to
another muscle. Simply continue your usual program for other muscles or muscle
groups (assuming your regular program is working for you).
·
You are going to
use a weight that you can lift for only 6 reps with good form on the first set.
Use the same weight for all subsequent sets.
·
Rest between sets
should not exceed 20-30 seconds (Reduce the rest periods to minimum)
·
The second and
all subsequent sets should go to momentary muscle failure
·
Continue
performing sets until you have completed 30 total reps with good form. Take as many sets as necessary to complete the 30
reps.
·
Do this set/rep
scheme 3 times per week for 4 weeks
·
Use a different
exercise for each of the 3 workout days (seated calf raise, standing calf raise
and donkey raise for calves, for example)
An alternative would be to
pick 2 different muscles or muscle groups and alternate exercises
instead of resting between sets. In other words “superset” the two exercises.
Choose only opposing muscles (bicep-tricep, for example) or one upper body muscle
and one lower body muscle (Traps and calves, for example)
Real world activities
I’ll give you some examples
but don’t hesitate to dream up your own examples.
Just remember that coaxing
these muscles require intensity and volume. What occupation or sports activity exhibit
the best development for each muscle?
Deltoids (shoulders)-
Look at boxers. During a 15 round fight they are holding as much s 16 oz on
each hand for up head high for up to 45 minutes and throwing hundreds of
punches from all angles. You may not have 45 minutes to spend on your
deltoids but a few 3 minute rounds of
shadow boxing with 5 pound dumbbells (more or less) would work.
Calves – A lot
of jumping and a lot of running. Go to a basketball practice and watch the
player jumping to reach as high as possible to touch a spot on the wall for 10
to 15 minutes (or more at a time)
Biceps – Which
athletes have the most developed biceps? Usually gymnasts. Does your gym have
TRX equipment or rings? Use them.
Quadriceps
(thighs) – Cyclists. We’re not talking about stationary bikes for long periods
or spin class. Those won’t hack it. You need uphill climbs with maximum
resistance.
Send your questions to alphaedgefitness@gmail.com
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