Poll: What has been the best way in your experience to get a lagging body part up to par?

What has proven for you to be most effective for a lagging body part??

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    What has proven for you to be most effective for a lagging body part??


    Increasing Volume
    Decreasing Volume
    Devote seperate day( increased volume)
    Do more isolations on it
    Eliminate more isolations
    Do more compounds
    Do less compounds
    Do more compounds and isolations
    Do less compounds and isolations
    Drop sets
    Other technique then drop sets(ie 21's)
    Change rep scheme
    Don't work it(only indirectly)
    Switch to diff. more effective excercises

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    i found that by doing each muscle group on differant days i grew larger and gained more definition. also i used heavy weight with the pyramid regime.
    mon= chest
    tues= back
    wed=shoulders
    thurs= legs
    fri=arms
    sat=cardio 30 mins
    sun play and cheat

    i have tried many diff types of training and just finished hst. but i find my body responds to this better than any other excercise.
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    I did this with Biceps,I just pick one day totaly focused 20 sets of gut wrenching standing barbell curl 12-8 reps (1st set max 12 reps ended up by set 20 getting 8)
    then 3 days rest and hit em again,this time 6-4 reps 20 sets then 3 days later 20 sets of 3-1 reps...after that 1 week off no Biceps,they grew 1" by doing this....Thank you Lee Priest..
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    Thanks madman, I am going to have to try that!!
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    Quote Originally Posted by MaDmaN
    I did this with Biceps,I just pick one day totaly focused 20 sets of gut wrenching standing barbell curl 12-8 reps (1st set max 12 reps ended up by set 20 getting 8)
    then 3 days rest and hit em again,this time 6-4 reps 20 sets then 3 days later 20 sets of 3-1 reps...after that 1 week off no Biceps,they grew 1" by doing this....Thank you Lee Priest..
    Wow! 1"? In what time duration did you gain that inch and were you on a cycle? That's a hell of a lot of volume!
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    Quote Originally Posted by kwyckemynd00
    Wow! 1"? In what time duration did you gain that inch and were you on a cycle? That's a hell of a lot of volume!

    No cycle,just 300 grams of protien a day spread out 6-8 meals
    and totaly pushed my Biceps to failure..I have done heavy duty training all my life(Heavy weight low reps and sets) I never did more than 4 sets of Biceps,as soon as I started this 20 set regimin my arms exploded.My body type responds well to high volume and you will find Biceps recover very quickly.
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    a few of those mentioned. arms has been my weakest link for a while now and switching to hitting them more frequently (twice a week) however, with less 'useless' sets by staying with compound heavy movements of 6-8 reps does the trick for me.
    Sage
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    Quote Originally Posted by MaDmaN
    No cycle,just 300 grams of protien a day spread out 6-8 meals
    and totaly pushed my Biceps to failure..I have done heavy duty training all my life(Heavy weight low reps and sets) I never did more than 4 sets of Biceps,as soon as I started this 20 set regimin my arms exploded.My body type responds well to high volume and you will find Biceps recover very quickly.
    I'll have to give that a shot Thx.
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    nice man.. what if you have 1 bi bigger then the other. would you do the same kind of thing would it come together slowly.. 20 sets is crazy..
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    Im suprized you dont have cialis or viagra as an option. That really helps
    lagging body part during supressive cycles. So i hear.
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    Biggest builder I've found is to do individual bodyparts/day then do giant sets for the lagging bodypart..I usually pick three exercises and then complete them back to back without rest, that counting as one set, I'll do three total sets with dropping reps and increasing weight each consectutive set. By doing this I put on noticeable size in the parts I was focusing on.

    CK
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    I think the best remedy for a lagging bodypart is going to depend on why that muscle is slacking in the first place. I know when starting out I worked my chest 3 or more times a week and hardly gained. Yet more recently I found my biceps weren't getting enough volume, so I had to increase the sets. So I suppose changing your routine in one way or another is the right step, but if you can figure out why your muscle is lacking (easier said than done) you've taken a nice step forward.
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    I've had trouble from undertraining(calves) when the answer was to add more sets and add additional exercises. I've had trouble from training too many body parts per day when the answer was to change my split. I've had trouble because of a lack of variation in exercises to which the answer was to alternate dumbells one week and barbells the next. It's hard to say any one thing gave the most results. I also believe people are so different that no matter what people say almost all of the options you listed could give the best results for someone.
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    More intensity, longer recovery time, prayer.
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    I have heard a lot of people, both online and in person having good results doing 1 bodypart / wk on it's own seperate day... I'm going to give this routine a shot in a few weeks..
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    Quote Originally Posted by James
    prayer.
    Damn I'll have to try that.
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    couldnt hurt! LOL
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    Quote Originally Posted by MaDmaN
    I did this with Biceps,I just pick one day totaly focused 20 sets of gut wrenching standing barbell curl 12-8 reps (1st set max 12 reps ended up by set 20 getting 8)
    then 3 days rest and hit em again,this time 6-4 reps 20 sets then 3 days later 20 sets of 3-1 reps...after that 1 week off no Biceps,they grew 1" by doing this....Thank you Lee Priest..
    HOLY CRAP.


    No joking I tried this for my bis and I actually put on more size in 2 weeks than I have in the past year. VERY COOL.

    I did not do gut wrenching. Infact I didn't even go to failure on each set but it DEFINITELY worked.

    I didn't do any other workouts during the 2 weeks for any other body parts.

    It worked so well I am trying it on my tris.

    Very cool and thanks for the post.


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    Quote Originally Posted by CROWLER
    HOLY CRAP.


    No joking I tried this for my bis and I actually put on more size in 2 weeks than I have in the past year. VERY COOL.

    I did not do gut wrenching. Infact I didn't even go to failure on each set but it DEFINITELY worked.

    I didn't do any other workouts during the 2 weeks for any other body parts.

    It worked so well I am trying it on my tris.

    Very cool and thanks for the post.


    CROWLER
    But the question is, will it continue? If you were doing low volume before nutrient storage may have been low and the new hi volume may have just increased nutrient storage. If the growth continues or you can keep the size on a normal routine, I'll be VERY impressed.
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    Not understanding the thinking.

    Do you think that because the gains came so quickly that they will not stay?

    Or do you think that because they came because of a change in routine they will not stay?



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    The high volume triggers higher nutrient storage in the muscle...so basically, yes you experienced some sarcoplasmic hypertrophy. For me the real test would be if the gains continue (which would mean that the sarcoplasmic hypertrophy was NOT just from the change in routine and the added volume) or if the gains stuck when you go back to a normal routine (which would indicated myofibrillar hypertrophy).

    They'll probably stay so long as you do that routine, but that doesn't mean they will be benificial in the long run. I.E. that much volume may not do much for myofibrillar hypertrophy and the sarcoplasmic hypertrophy may have been just b/c of the change in volume.

    If it works, it works. I'm not bashing it. Just playing devils advocate b/c that is ALOT of volume
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    I still am not following your thinking.

    If I am understanding you correctly when you say "They'll probably stay so long as you do that routine, but that doesn't mean they will be benificial in the long run." If we follow the logical conclusion of this then gains you get by increasing volume, will be lost unless you keep the volume at the higher level.


    Also IMO it is ridiculous to think doing 20 sets for bis every 3 days will allow you to keep ANY gains. Haven't you ever done something like a superset or giant set to help 'jump start' a lagging body part? Then you were still able to keep the gains even if you did NOT continue to do giant sets or supersets?


    Hey why not try it yourself it only takes 7 to 10 days


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    Quote Originally Posted by MaDmaN
    I did this with Biceps,I just pick one day totaly focused 20 sets of gut wrenching standing barbell curl 12-8 reps (1st set max 12 reps ended up by set 20 getting 8)
    then 3 days rest and hit em again,this time 6-4 reps 20 sets then 3 days later 20 sets of 3-1 reps...after that 1 week off no Biceps,they grew 1" by doing this....Thank you Lee Priest..


    Well heck all we have to do is ask Madman.

    Hey Madman did you lose the 1" when you went back to your usual volume of bicep training?




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    Yeah, the gains may only stick if you keep the volume high stimulating the high nutrient storage (sarcoplasmic hypertrophy). But, the reason I say it may not be benificial in the long run is that you may put on size immediately, but the gains may slow, and all of that volume may just lead to overtraining of the muscle.

    Anyway, I'll give it a shot in a while if this gives gains for more than 4-6 weeks
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    for those of you that tried madman's technique for increasing bicep size... you stopped like 1 rep short of failure? (meaning if you tried 1 more rep you would only get it 1/2 way up) and you trained nothing else? no legs/abs/calfs/etc?

    seems very interesting and i will give it a shot sometime
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    I did not do them as gut wrenching as he advises. Only because I didn't know you were suppose to do it that way. But most sets I would have had to cheat if I did another rep.

    Yes you are right I didn't do workout any other body parts during those 10 days or so.

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    Bump for update on holding size with Madman's workout.
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    Same size and I only work them out 4 sets of bis one time per week and same for tris.



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    seems like you can spur growth with shock, then maintain it with standard, hard/intense work. This would be particularly iinteresting while using IGF-1, say. Think I'll give it a go with hexatropin and see how she fairs...
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    I like revisiting the bodypart for a 2nd workout with less volume than the main workout within the same week. So that's more increasing frequency than volume, but that option isn't there in the poll.
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    Do more compounds
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    on my last cycle i wanted to bring my arms up so i had a chest w/light tri day, back,traps w/light bi day, leg ab day, and an arm day to itself. The thing is you have a day for arms alone and it is after you have rested from your light arm days that are with back & chest. Does that make sense? Well it worked because I gained 3/4 inch in a month on my arms, which to me is very good.
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    Switch up rep ranges, exercises, and alternate between what I like to call "tight" and "loose" plans.

    here is a tight plan with back and tri's, notice how you finish back and then go to tri's
    Deads
    Pull ups
    CG bench
    overhead ext.

    now for loose...
    Deads
    CG bench
    Pull ups
    overhead ext.


    "tight" plans will build more endurance (and slow twitch fibers), as a muscle is given no time to recover between exercises. Loose plans will build more strength (and fast twitch fibers) because you are able to use more weight for the second exercise because of the rest.

    Quote Originally Posted by pistonpump
    on my last cycle i wanted to bring my arms up so i had a chest w/light tri day, back,traps w/light bi day, leg ab day, and an arm day to itself. The thing is you have a day for arms alone and it is after you have rested from your light arm days that are with back & chest. Does that make sense? Well it worked because I gained 3/4 inch in a month on my arms, which to me is very good.
    can you give an example of a chest/light tri day?
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