It’s time to challenge the muscles that don’t respond to conventional training methods. This article offers 3 effective solutions that can help you get to the next level.
#1: Increase the frequency
This is probably one of the key factors to implement in your program. The human body is incredibly adaptive and by increasing the frequency of training a muscle you instantly gain an edge for potential muscle growth. Training at higher frequency not only increases muscle growth stimulus but also protein synthesis for better recovery. However, the more frequently a muscle is worked, the more it is necessary to keep an eye on the volume of work during each training session in order to be able to recover between sessions.
#2: Limit rest between sets (try rest/pause)
This is not new but it is a very effective trick to perform more repetitions than expected with the same load. For example, start your set with a weight that you can only do 4 or 5 reps with. Do 3 repetitions and put the load down for 15-20 seconds. Then resume your series for 2-3 additional repetitions then rest the load again for 15-20 seconds. By performing this technique you find yourself doing sets of 10 repetitions with a load that you usually only lift 4 or 5 times.
#3: Do short, heavy reps
Many try high reps for lagging muscles as well as pull-downs and other bulking techniques. However, sometimes the individual just needs to lift heavier to reach a level and develop the power of the muscle in question. Heavy work combined with more frequent training with lower volume for better recovery will build a stronger foundation over the long term.