WHAT SHOULD BE DONE IF SOMETHING IS BEHIND?
You should do specialization!
As you can guess, specialization is emphasised training of a certain muscle group.
The main idea is that different muscle groups react to evenly spread load differently: some muscles grow slower than others. This causes lag of certain muscle groups. In this situation (if your aim is to have proportionally developed body) you’ll have to assist those muscle groups that ‘are behind’ to reach the results of well-developed ones.
Don’t make one of the most wide-spread beginners’ mistakes – don’t begin specialization workout routines too early. Specialized training in bodybuilding is required only in that case when an advanced athlete faces lag of certain muscle groups; when he needs to achieve significant growth of one or another body part, to balance body symmetry and regain muscle development proportionality.
Specialization workout rules
1. Specialization is to be conducted according to only one particular muscle group. If you believe that this isn’t enough it means only that you haven’t gained enough muscle mass and it’s too early for you to think about specialization.
2. When putting emphasis on development of a logging muscle group you need to reduce training volume for other muscle groups and train them in a lighter regime.
3. If you want to put an especially strong emphasis on development of a certain muscle group don’t do two specializations of this group in a row; do them at least every other time – it’ll guarantee better effect.
4. Two weeks before starting specialization of a certain muscle group reduce training load for this group at least twice. A less trained and having rested muscle reacts to specialization more efficiently.
5. ‘High-powered’ specialization usually lasts for about 2-3 months; after this the achieved results are to be consolidated by means of regular training program.
6. The best time to conduct specialized trainings is low season. During this period you can calmly pay more attention to logging muscle groups and don’t worry about general caloric content and required rest duration.
7. Forget about specialization of arms if your back and chest are not big enough. The main engine of progress of small muscle groups is growth of big ones.
8. You shouldn’t do specialized trainings more often than every other day (apart from shin muscles and abdominals) because otherwise they would simply have no time to grow.
The first thing to be done to develop a muscle group that’s behind is to train it at the beginning of a training session. When you’re still fresh both physically and mentally it’s much easier to muster heavier loads than afterwards.
Second, you need to grant this muscle group with a heavier load. You can and even should devote a whole training session to specialization of a certain muscle group. The main rule remains the same – you need to guarantee increased loads for the specialized muscle group.
I believe that it’s reasonable to do specialization workouts not earlier than after one year of trainings according to usual techniques.
source:gymper.com