How to Develop Troublesome Muscle Groups!

Posted on April 27th, 2013 at 9:20 pm by


When it comes to achieving a well-chiselled physique, you can employ a variety of strategies to ensure growth and development of a specific muscle group.  Here are five ways to maximise growth in lagging areas of your body.

1.  Use a Variety of Isolation Exercises

Muscle groups are not monolithic.  To ensure holistic growth in a particular area, it is important to use a range of isolation exercises that will hit every angle of the muscle you are aiming to develop.  Muscle groups often contain two or more insertions and need to be attacked from every degree possible.  Take for instance the chest muscle group.  To fully develop this muscle, it is necessary to do incline, flat and decline bench press movements.  Cable and dumbbell flies also hit every degree of the chest area to ensure total development.  Whether you are working out at home or a 24 hr gym, make sure you have the right equipment to perform an array of diverse isolation exercises.

 photo Bench_press_1_zpsb77ab08c.jpg

2. German Volume Training

One sure fire way to develop a specific muscle group is to use a strength training protocol made popular by strength and conditioning coach Charles PoliquinThis routine consists of one exercise, i.e. bench press — that is done for ten sets of ten repetitions.  There should be a ten to fifteen second rest intervals between each set.  The goal is to expose a particular muscle group to continuous stress and tension to induce hypertrophy and growth.  There is no need to lift super-heavy.  Lifting around 50%-60% of your one rep max (1RM) for any given exercise should be used.

3. Alter Tempo

Muscle growth needs increasingly higher levels of intensity.  One great way to up the intensity is to alter your lifting tempo.  Instead of using a typical “one-two” tempo, try eccentric loading or “working negatives”.  Instead of bringing the weight down quickly during a particular movement, increase the time in which you lower the weight to the centre of gravity.  By doing such, you expose the muscle to a greater degree of tension which increases your body’s hormonal response.  Higher stress on a muscle means higher testosterone and HGH levels.  This in turn will expose a particular muscle group to more growth.

4. Energy Systems Routine

Also, try an energy systems workout for growing a particular muscle group.  Instead of performing your typical set which consists of ten to twelve reps working at around 60% of your one rep max, try a combination of heavy lifting (5-6 reps at 80%-90% of one rep max), medium-heavy (10-12 reps at 60%-70% of one rep max) and light (20-25 reps at 20%-30% of one rep max).  This routine shocks all three muscle fibre types creating a fuller look in the particular muscle group you are trying to grow.

5. Rest and Recovery

The last and most important way to grow a particular muscle group is to allow adequate time for your muscles to recover.  You typically need to give your muscles anywhere between 48-72 hrs of rest before working them out again.  Post-workout nutrition is also important.  Make sure you are consuming at least 25-40 grams of whey protein isolate immediately after a workout with simple carbohydrates to replenish lost glycogen and protein stores.  These two ingredients are of utmost necessity for muscle growth.

About the Author

My name is Andre Smith and I work as a marketing consultant in Brisbane.  I spend a great deal of my time focused on “all things gym”, whether training or expanding my knowledge of bodybuilding through research.  I am currently a member of a 24 hr Brisbane gym, I Feel Good 24/7.

Facebook Twitter Pinterest Plusone Linkedin Digg Delicious Reddit Stumbleupon Tumblr Posterous Email