Back to List
Previous Article:
Protein & Kidney Damage
Next Article:
Genetics & Weight Loss

Four Tips To Fix Lagging Body Parts!

Secrets To Eliminating Your Weaknesses!

Posted by BenMudge - November 4th, 2015

The short answer to this is increase the training frequency! If you are like me, the chances are that you have a certain muscle group(s) lagging behind the others, or that isn't the way you want it to be.

Mine is my arms! I have been able to develop my chest and back to a certain degree quite well. But my arms simply do not want to grow! Don't get me wrong, they have improved a lot, but they still aren't at the point I would like them to be.

Image title

So How Do You Increase Your Gains?

There are a few factors which come into play here...

Get At Least 7 Hours Sleep Per Night

Rest. This is probably the most overlooked aspect of training. Put simply, if you aren't getting enough sleep or rest, you will never grow! When you go to the gym and train, you are tearing the muscle and hoping it will grow back stronger. Without adequate rest and recovery, this process will not happen.

Follow A Nutrition Plan

Nutrition. Again, put simply, how do you expect to build a fortress of muscle without bricks? You need to feed the body to allow it to recover and grow.

Image title

Use Different Rep Ranges

Muscle Fibre Type. Just like humans faces, not everyone's muscles are going to be the same. We have different types of muscle fibers in our muscles: Fast twitch (used for explosive movements e.g. sprinting), slow twitch (used for long duration exercise like jogging), and hybrid (will adapt to what ever type of movements you predominately do). Within each muscle you have a mix of these types (depending on your genetics), and if you are looking to grow maximally, it is important to target these different fibers.

Train It More Than Once A Week

Increase Training Frequency. This is the simple answer. If you want bigger legs, a bigger bum, or bigger arms, train them more than once a week! However, give them enough time to recover! For example, if I want to increase my bicep size, I would maybe train them on a Tuesday with my back, then again on Friday or Saturday (Therefore giving at least 48hrs rest between sessions).


These might not seem like very difficult things to master, but it is surprising how many people fail to utilize these methods in order to rectify lagging body parts. Don't be one of those people who complain about a lagging body part...instead, use these tips and do something about balancing things out!

Related Articles:

Two Reasons Why YOU Have Muscle Imbalances!

Image title

Eat & Sleep Your Way To Bigger Muscles!

Image title

Related Videos:

How To Correct Uneven Muscle Growth!

Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!

Share this article on:
How To: Barbell Bicep Curl

Today we’re going to be going over proper form for a barbell biceps curl. Before we get into the 3 golden rules, I just want to do...


great article , i sadly fall into not enough rest dept lol, so i need to start going to bed early to get stronger 

ohawkey  Edit  Delete  Close

Same here... I struggle getting myself in bed. 

Scott_Herman  Edit  Delete  Close

yeah man... we all do.. and you have a child! haha @fox84 :-D


Great read, quick and to the point man. I agree, if you are training your muscles more frequently, taking in adequate amounts of food, and giving them ample time to recover, they gave no choice but to grow!


Aweosome article! If yo do not want lagging body parts: lift weights, sleep and eat!


Good reminders Ben!  I have plenty of lagging parts but only been at this for a few years.  We are a work in progress.  Yes, sleep is so vital.  That is one area I've been trying to manage better.  I gave up coffee a month ago and I drank a lot of it.  I feel better without it. 

Your black and white photo reminds me of the legendary Vince Gironda.  Great Job!!Image title



Traps & lats both very sleepy parts even with being hit 2 times a week. But it's getting better - the almighty barbell is taking care of it ^^


Increasing frequency definitely worked for me. And getting more sleep too!


My forearms. I know they've grown but they just can't keep up with the rest of me. Great article!


My weak ones are my biceps and my shoulders. Standing military presses help and I'm slowly getting better at them. I'm limited in the time I can put into my assistance work so I can't go nuts with isolation work.

jcgadfly  Edit  Delete  Close

I think my upper half just sucks generally :) I'm rediscovering shrugs and I've always been a fan of rows though.


Need to grow my traps and calves. Awesome article!


Great article and good to know!Hahahehe100% Balanced, my entire body, every part of my body!