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Good morning everyone and welcome to a new blog.


Today I want to cover a fairly broad topic that is why you are not growing what you should muscle, what are the factors that influence this, and how we should also cover training in lagging muscles.


For this I want to start with a first point that would be the VOLUME of training.


We have always been told that if a muscle does not grow, or responds less than the others, what we have to do is train it more, and this may be correct, but we never stop to see, if we comply with one before series of basic premises, which may be failing or not doing well.


A key point that few people take into account is WHAT QUALITY WE GIVE TO THE SERIES WE ARE DOING, you may be doing 16 sets for the chest, and you are really doing 2 good and 14 bad, because you are not giving it that quality it needs. the series so that the muscle responds properly.




For me there are a number of key points within that quality.


The first thing we have to take into account is the CHOICE OF EXERCISES, within a series of parameters that are those that suit you, within your physiognomy, biomechanics, and also looking for what is really failing you and you need to train and not doing exercises like crazy without any sense.


EXAMPLE: if the density of your back is failing you and you already have a very good width of it, adding that you are wide of the clavicles, it will not make any sense that you in your workouts, do more series of pulls than rowing, now that what you are looking for is totally the opposite of the result that training like this will give you.


The second thing that we have to take into account is the TECHNIQUE and EXECUTION that we do of those selected exercises.


And I use the back as an example again because it is where people tend to fail the most.

STOP FOCUSING ON WEIGHT, which will make us send the greatest and best stimulus to the muscle we want to train, it will be a greater recruitment of fibers from it, and this we will achieve with a correct execution and working only with it and not involving muscles nonsense just to move more weight, causing us to totally lose control of the muscle we really want to work on.


Closing this point, I must therefore mention that within a training it seems fundamental to me to have the constant INTENTION of working only the muscle that we have come to train.


Many people within a series skip almost 50% of the journey, wasting it almost entirely.


A clear example is in the chest pull exercise, how we usually “eat” completely the beginning and end of the exercise, just to move that weight that is absurd.


If you, when you lift your butt at the beginning of the exercise, you are already skipping the initial part of the route instead, from your place, pull without getting up from the seat, and the same thing happens with the end of the route, if you approach the chest towards the pull, instead of taking the bar yourself towards it, you are skipping the final part.


VERY IMPORTANT to be clear that our goal is not to lift the maximum weight possible, but to stimulate the muscle we are working as much as possible so that it grows.

We move on to INTENSITY, a very important factor, but one that we must work with our heads.


We are always going to gather more muscle fibers as we get closer to failure in a series, that is, a series where we leave 2 repetitions in the chamber (RIR2), will gather fewer fibers than a series in which we cannot do more repetitions, that is led to muscle failure, and also let’s go further and apply training techniques such as REST PAUSES or DESCENDENTS.


But something that we do not usually take into account here is, the RECOVERY that we need according to what type of INTENSITY we apply.


A muscle led to failure, will therefore need fewer training series, (complying as I have said before with correct technique and execution) apart from a greater rest for the recovery of said stress, than a muscle which we do not work under the total failure, which will then need a greater number of series to be able to recruit as many fibers as possible.


Finally I will mention the PRIORITY and ORDER


Something that we have to keep in mind is that at the beginning of the week we have the most rested body and with more energy to train.


It will be much more efficient for us to train the muscles that are lagging in the first place, because we will involve this energy reserve in it, prioritizing it.


It will not be the same if we have less developed legs than other muscles, if we train them at the beginning of the week when we are rested, we will be much more effective and we will put “all the meat on the grill” in training, than if we leave them for half or At the end of the week that we have already done several workouts, and we have less energy and we will be more exhausted, not evolving so much in training.


And this is all guys, I hope it has served you, that if you have any questions, do not hesitate to ask me, and see you on the next blog.