7 Methods to Build Stubborn Muscles
If one of your body parts isn’t growing, you’re not alone.
We all suffer from this, even though we don’t like to admit it. For some people it’s their calves, others, it’s their arms. For me, it’s been my chest.
Luckily, if you train this muscle group correctly, you can turn your worst body part into your best one.
It just takes a little bit of science and a lot of dedication and hard work. But it works.
Here are 7 methods to build stubborn muscle groups:
1. Increase frequency.
We know that in order to optimize muscle growth, you need to train each body part 2–3x per week. If you’re currently demolishing your weak body part once per week, then you’re leaving growth on the table. I recommend training it three (or even four) times per week.
2. Use Daily Undulating Periodization (DUP).
When you increase the frequency, you’ll need to set it up so that each workout has a different sub-training effect (ex. power, strength, functional hypertrophy, hypertrophy, endurance hypertrophy, endurance etc).
This is where DUP comes into play. Each time you train that muscle, you need to have a different set and rep scheme, with the over-arching goal to build size.
Try this out:
Day A: 5 sets of 4–8 reps
Day B: 4 sets of 8–12 reps
Day C: 3 sets of 12–15 reps
Optional Day D: 6 sets of 2–4 reps
3. Train that muscle first in the workout.
Your lagging muscle group has priority. You need to train it first in your workout while you are fresh. Put all your energy and attention into training that muscle. You’ll see an immediate increase in strength, size, and you might even feel sorer after your initial workouts.
4. Finish the workout by training that muscle again.
By the end of the workout, you’ll have partially recovered from the training of your lagging muscle group (which happened at the start of the workout). This is the perfect time to take advantage of training it again. Use higher reps here, and aim to get a pump in the muscle.
Essentially, you’re making a “lagging muscle sandwich”. Your weak muscle is the bread, and the rest of your workout is the inside of the sandwich.
5. Use intensity techniques.
A great way to add more volume, get a better pump, and train to failure is to use intensity techniques occasionally. This means using things like drop sets, rest pauses, heavy negatives, and partials to train that muscle to failure.
Since you should be training that muscle three times per week, I only recommend using intensity techniques to go to failure once every 7–21 days (with most people, I’ve found approximately 10 days to be the sweet spot).
The key to using intensity techniques is to give it everything you’ve got; then do three more reps. You always have three more reps inside you, you’ve just got to find the courage to push through.
6. Use loaded stretching.
Loaded stretching has been around for a while, but many people think it isn’t safe. When used correctly, it’s a safe and effective way to build muscle.
The correct way to do it is to use an exercise that naturally stretches the muscle at the end range of motion. After your last set of that exercise, hold the stretch position for 30 seconds. After the stretch, do a hard rep with an isometric hold (contracting the muscle).
Note: Loaded stretching seems to work best if you already have a pump in the muscle, and I’ve found it to not be as safe or effective when using it on a cold muscle.
7. Prioritize the mind-to-muscle connection.
This is the most important lesson you’ll learn from this article. Make sure you feel the muscle working and contracting. Aim to contract your muscle as hard as possible. This is the most common reason why a muscle is “stubborn”. Your brain has trouble getting it to fire on all cylinders. You need to teach it.
If you don’t feel it working, then play around with lighter weights and flexing in the mirror (posing) until you can feel that muscle working. Place your hand on the muscle and see if you can feel it contracting.
In Closing…
These seven methods are a great way to kick-start a stubborn muscle into growth. If you understand the science, it’s simple: train more frequently using DUP, make a “lagging muscle sandwich”, use intensity techniques and loaded stretching, and prioritize the mind-to-muscle connection.
Follow the methods above religiously, and your lagging body parts will soon be your best and most complimented ones.
If you want to learn the best muscle building exercises, check out this free video:
