Growth for lagging body parts

Hi guys, wanted to know what works for you in bringing up laggin body parts?
I've started working legs twice a week, and calves every other day. And cycled higher calories on those days,
Actually seeing some decent results ( more definition in legs and great size improvement in calves)
More interested in personal experiences and theory's , any input is greatly appreciated!

I also recommend trying to identify which exercises you respond better to. For example, I've noticed my quads respond quite well to lunges (and lunge variations) so i always incorporate them into my leg days. Hope this helps

To be honest I've always been a man of extremes, so I spam exercises, but will start concentrating on fewer excersies and see how my body responds! Thanks a lot!

usually increased frequency first ,and make sure you can recover from the volume

I noticed that my body does prefer certain exercises when it comes to growth.

For example, my weights sky rocketed when I switched over from bench press to flat DB press and when I changed my arm exercises as well they started to grow.

My upper body lags behind my legs, quads are the easiest thing for me to grow and my arms being the hardest.

Squats, Leg Press & leg Extensions and my legs just grow. I needed to slow down and cut back on my leg exercises. I moved over to squats and pistol squats for quads and that helped.


So try out different exercises and make sure your form is correct as well, stick to the exercises which feel the best for you and then consistency and the correct amount of nutrition, training & rest.

Thanks guys, your advice is much appreciated! So weird how different people respond differently , been looking into this for a while. For instance i pick up size strength from any routine whether it's focused on volume/weight/reps. Never struggled to grow, I struggle more to get lean. My leanest was at about 18 and playing rugby, trained 2/3 times a day ( early morning cardio/ rugby practice/ late night weights) was super strong and natty at the time. And could eat whatever I wanted

Well your metabolism would've been firing on all cylinders at that time so that's understandable :lol:

@Hiroich : Proven that increased frequency will trump volume. So you can hit your legs every 3 days even, and train the rest of your body around that. I end every second day with farmers walks for stronger calves and forearms.


@PsyClown: Yeah my body grows the same as yours mate. Feels bad that my ass overpowers my chest. But I guess that's a side effect of loving to deadlift.

Thanks furk! Will give it a go tis the time for leg gains! Haha

Hi guys,I'm on my bridge now after a test and deca bulking cycle..cycle went great but I've noticed that my left side of my body is generally bigger and stronger than my right. My left lat is bigger than my right.both my arms are the same in cm but my left tricep is larger than my right but my right bicep is bigger than my left : /..I try to stay away from machines and use free weights but I get good isolation with some machines. Any advice to regain symmetry? It feels like if I had to compete I'd just show off my left side

@jono : I have the same problem with my right shoulder, started really focusing on contracting the smaller muscle (aka mind muscle connection) with an added five reps on the smaller shoulder. Been doing it for 2 months,Seems to have worked

I find adding in a 2nd day for the lagging part a week to fit well, on that day I'll try alot of different methods like super sets, drop sets and when I'm brave can go as far as giant sets. To really try shock the muscles.

There are plenty great ways to fool them. Get creative in areas like rep speed and holding contractions longer etc. Keeps training exciting too.

I think I'll try to add an extra 5 reps to my lat pull downs on my left with the crossover handle and do back twice a week for the next month and see how that goes ..another lagging part is my outer calves,the inner is perfectly in proportion to my quads but the outer is as flat as the northern cape,any training ideas for this?

Jono77 wrote: I think I'll try to add an extra 5 reps to my lat pull downs on my left with the crossover handle and do back twice a week for the next month and see how that goes ..another lagging part is my outer calves,the inner is perfectly in proportion to my quads but the outer is as flat as the northern cape,any training ideas for this?

Hey Jono

I use to have the same problem it's due to improper form when doing calves.

Check out some of Ben Pakulski's Calves Training videos. Most people just use
super heavy weight and bounce around and doing ankle flexation. First when I started doing slow controlled reps with maximum
ROM and squeezing your ankles inward and taking all the weight to your big toe you will notice
that outer part activating much more.

THEEBull wrote: quote]

Hey Jono

I use to have the same problem it's due to improper form when doing calves.

Check out some of Ben Pakulski's Calves Training videos. Most people just use
super heavy weight and bounce around and doing ankle flexation. First when I started doing slow controlled reps with maximum
ROM and squeezing your ankles inward and taking all the weight to your big toe you will notice
that outer part activating much more.

Solid advice