lagging parts

steak · Jan 24, 2009

I need to bring up my lagging parts, which might not be appropriate during a cutting cycle. However, I believe that there is always a possibility to work on them. Basically, I lack in arm size, so I thought if I increase the biceps peak it will create an illusion of bigger arms. Also, my hams need a bit more work. Sine I train more frequently during cutting cycle/contest prep, I often find it difficult to split my body parts.
Any suggestion, how I could split my training to bring up arms/biceps mainly and hams? Also, what would efficently work these parts?...frequency, volume, intensity, reps, drop sets etc.
I know that all depends on genetics, but I believe that with hard work one can manipulate the body, and break plateus.

Thank you

AN3M4L · Jan 24, 2009

For hams you can do them on both leg and back day as long as you allow 2-3 between them. And as for what type of workout I think you should use a combination. Such as one workout do drop sets, the other rest pause or volume or whatever and you should be able to stimulate them.

Quad-smack · Jan 24, 2009

Post your current workout routine so we can evaluate...

oldfella · Jan 24, 2009

steak said:
I need to bring up my lagging parts, which might not be appropriate during a cutting cycle. However, I believe that there is always a possibility to work on them. Basically, I lack in arm size, so I thought if I increase the biceps peak it will create an illusion of bigger arms. Also, my hams need a bit more work. Sine I train more frequently during cutting cycle/contest prep, I often find it difficult to split my body parts.
Any suggestion, how I could split my training to bring up arms/biceps mainly and hams? Also, what would efficently work these parts?...frequency, volume, intensity, reps, drop sets etc.
I know that all depends on genetics, but I believe that with hard work one can manipulate the body, and break plateus.

Thank you

There is a distinct difference in a smaller body part that will not respond to current training vs. a genetic limitation to size. Like biceps peak, this is primarily genetics. You can create an illusion of peaks by training the brachialis to push the outer head up a bit, but pure peak is genetic. Just to give you an example.

maldorf · Jan 24, 2009

oldfella said:
There is a distinct difference in a smaller body part that will not respond to current training vs. a genetic limitation to size. Like biceps peak, this is primarily genetics. You can create an illusion of peaks by training the brachialis to push the outer head up a bit, but pure peak is genetic. Just to give you an example.

I agree here. I think about the only thing you could do to increase peak if you dont have the genetics is to try out some syntherol. This isnt something you should just do to look good on the beach though.

buselmo · Jan 25, 2009

Not to put you down or anything, but just being realistic here...
never in my life have i ever seen or met anyone who fixed a lagging bodypart (bring it up, yes... but he also brought up the rest of his body, which makes his weak bodypart still lagging) without the use of SEO or surgery.

steak · Jan 25, 2009

I agree on the above replies. Genetics, as I already mentioned do play a role. Wish my arms grew like my legs and claves. With regards bringing my lagging parts up, my whole body gets bigger, so they always stay behind.
My current split is:

Monday:
chest, abs, cardio

Tuesday:
legs, calves, cardio

Wednesday:
Back, abs , cardio

Thursday

ff

Friday:
Shoulders, abs, cardio

Saturday:
arms, cardio

Sunday

ff

I need to change it to get arm workout maybe 2/week.
My strong parts are:
quads, calves, chest and shoulders, obliques

Using syntherol would be the last solution,and inappropriate during cutting cycle.

thanks for the reply

terryd5150 · Jan 25, 2009

My opinion....

steak said:
....Basically, I lack in arm size, so I thought if I increase the biceps peak it will create an illusion of bigger arms....

If you're lacking in arm size why not focus on triceps? They make up 3/4ths of the upper arm.

I have the exact same problem

( ), my upper body overpowers my arms by a mile- although I can tell you my bi's are pretty darn good.

The only time this really gives me the "illusion" of better arms is in a front double bi-type pose, other than that my triceps not being on par with my shoulders, chest, traps, and lats is fairly evident.

Just my thoughts.