Top 5 Lagging Muscle Groups and How to Fix Them
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- Опубліковано 25 лип 2024
- I see lagging muscle groups all the time, but these five are probably the most common. The middle back, including the traps, rhomboids and erectors, is very commonly underdeveloped.
The adductors and hamstrings are also very much undersized in many people, with quad dominance being very common in the lower body.
Forearms are often overshadowed by the upper arms and rear delts often pale in comparison to the side and especially front deltoid.
Don't be that guy or gal! Fix it!
Timestamps
00:00 Geoff Says Hello
00:09 #1 Mid Back
03:42 #2 Adductors
05:10 #3 Forearms
07:50 #4 Hamstrings
10:12 #5 Rear Delts
12:37 It's Personal Anyway
13:25 Outro
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I have naturally bigger forearms compared my tiny biceps because I always include some accessory work before sleeping.
🤣 both of them? Lol
@@RuckRitz yes ofc you dont want it to get asymmetrical
If you start beating the chicken with your elbow it’ll all balance out
@@RuckRitz some of us need two hands…not me though…
🙂 Which exercises do you do??
Notice how all the lagging body parts except forearms are part of the posterior chain. People just need to do more pulling over pushing
Yup, it's true.
pull to success
Deadlift should help forearm development as well so they are somewhat related to the posterior chain
Well forearms are also a pulling muscle (they get worked during rows, pull ups, deadlifts etc)
@@chepesantacruz777 technically they're more for grip than Pull, biceps and back do the pulling in those exercises.
Calves? Anyone?
This video is definitely sponsored by Omar Isuf
Hit 2-3 sets of unilateral bodyweight Calf raises every day to failure. They'll grow like crazy.
Shhhhhh we don’t say the “C word” around here.
@@Wayf4rer I will try this
@@valentinocisneros7890 C. A. L. F
try and stop m-
I don’t think this guy accepts that calves exist.
This channel is astronomically criminally underrated
Thanks...gotta agree on that, UA-cam algo has really overlooked me.
I love how you put the mean comments up there lol.
7:35 Can definitely agree! I built most of my forearms from rock climbing twice a week when I was younger. Decent for lat strength as well, especially for beginners. One of my friends went from 0 pull-ups to 3 from mostly climbing.
Oh yea, I've seen some climbers do crazy stuff. Explosive fingertip pullups, hanging off of a slick platform. Nuts.
thought it'd be neck after this olympia
Yea Regan Grimes holy facepalm. Think MY neck might be bigger. Will be a full video for sure.
Going to try out the rear delt exercise you did in this video 👍
Hey Geoffrey, a part 2 to this video whereby you go into further detail about how to train these 5 body parts might be of interest to your subscriber base. This was definitely an informative video, but in the absence of a follow up which details an actual training protocol, might be of little benefit to those whose fitness knowledge is limited.
Indeed; each body part mentioned will have a full video at a later date, continuing the "How I built my ____" series.
@@GVS built your what?
@@lalithrockz any body part, have already done quads, lats, chest...check my playlists section.
The forearm problem is often exacerbated by the fact that at some point people start using straps or versa grips for their back work. I started training forearms directly after introducing straps.
I did the same. Can't let the little ol hands limit the whole back and half the lower body
I like the background on this vlog very much. It's refreshing to see you in an actual room lol. I really prefer this over the blue curtain or cloth. 😅 Makes you look like you are in exile or an ex-communicado hiding somewhere in Hong Kong.
I rocked my shit doing bulgarian split squats, definitely felt it in my adductors the next day.
Yay - you brought back those anatomy overlays!
Ya! Been a while!
Waiting for the"How I built my forearms video"!!
mind muscle connection i think helps a ton too when working these parts
For sure. For lagging body parts I like to just brutalize them, get them sore, and then see what makes them flex/contract while sore, while doing compounds or isolations or just flexing.
Hay if u remember me I received your book and I am loving it it is amazing👌
Awesome, glad you are enjoying it :)
10 months and sitll waiting for that forearms video. They are actually my favorite muscle.
I've learned not to make promises on content timing, I just have too many projects going on. When it gets done, it gets done.
@@GVS No pressure, Geoff. Just a fan here. Love from Costa Rica.
lots of insight here
I train 4 times my rear delts (After chest and before back), i don't have much time training, but is better to prevent.
Just 3 sets per day
Having big forearms is a curse and a blessing. I have 16.5-17 inch upper arms, at 18 years old and can strict curl 70kgs, my arms are by all accounts big, But I also have massive forearms (when flexed they are the same measurement as my calves) because of this, my upper arm gets dwarfed by my forearms when flexing and looks comparatively undeveloped. It is a fucking awesome look though, gives me a less "aesthetic", more "scary" appearance.
Thought was a Dom Mazzetti (bro science life) vid glancing at the thumbnail at first for a sec.. that guy's the best.. lol
My forearm naturally grew from rows and presses and day to day movement along with a secret exercise. But for taking them to next level maybe specific exercises are necessary.
Yea can definitely get some growth from those. But to max them, probably not enough.
"Secret exercise " 😏
Ps: use both hands to prevent imbalances
It's a net loss. Not recommended.
I have scoliosis a good little bit. It has messed up my angles on every single lift. My right and left side are not positioned in the same plane. One side takes 70’percent stress and grows much quicker. The other side gets little or no activation. Bodybuilding has been extremely hard for Me
Runs in my family as well. Can make things tough.
Scoliosis gang 😎
@@dicrurusparadiseus sqwuaaaaaaaaaaaaaaad!!
I've got that. Also shattered heel, spinal injury, and repeatedly dislocated shoulder all on my dominant hand's side. Dumbells and unilateral work have been very helpful, also accepting my low-load starting point and focusing on continued progress rather than loads comparable to other people's.
Scoliosis didn't stop Lamar Gant from being a deadlift god - it kinda helped.
Wow, I can definitly see your editing progress😂💀 4:13
When I do the double bicep back pose there is an empty triangle like Geof’s…. Looks like it’s missing a set of muscles. Hopefully I will get some tips… I like to message before watching the whole video…. 😜
Your editor deserves a raise (not the isolation exercise)
@1:13 the goonlight
I just did that adductor machine for the first time last week. I was so sore in the inner thighs up to my crotch for like 4 days. I gotta stay on top of that so it doesnt do that to me again.
yeah did that machine 2 weeks ago for the 1st time, woke up 2 hours before my alarm because of the soreness. squatting is def not enough for the adductors. especially not close stance front squatting which I only do.
For forearms I alternate overhand and hook grip every few reps on pulls from the floor. On RDLs I start the warm up overhand, and go to hook grip when OH gives out. After my grip is maxed I go to Versa Grips.
I gotta look into the versa grips. Have heard good things.
@@GVS They're good for deadlifts, but they're so easily deployed that they're great for weighted chins past grip failure.
Dope rap man
How about Farmer’s Walks for forearm, upper back development?
Yea solid on both counts.
What helped me cure my shoulder impingement, was band pull aparts from Athlean X in his " Do this every day" video
yeah, i think that's Jeff's strong suit.
We don't mention the J-man here.
Pls do a rating video for the brofessor! Will wait for it till eternity.
Sure thing
Geoff is The Brofessor. Well, at least on Quora...
13:30 woah you got eminem on your channel !!!1!1!1!1!1! 🤯🤯🤯🤯
When I started using dumbells for everything my forearms blew up.
It's amazing to me that someone with this great physic receives shit comments. You look absolutely awesome.
Thanks...that's the internet!
I have a problem with my right lat being much bigger than my left. I know this is likely because I am right handed, but the difference is so big and my form is close to perfect so I really dont understand how I have screwwwed myself over this bad.*shrug*
I hope you included upper chest as well
Nope, as I already did a full video on it pretty recently. Also commonly lagging though.
im a dude and I hit the adductors and abductors and I train them hard. Theyre good muscles honestly especially for the hip stability
Can you use the same argument that you used for forearms for front delts? I feel like I don’t get enough stimulation from pushing movements and they’re not as developed as I would like them to be. Do you think a person should train front delts directly?
In case you didn't have a response to that yet;
In most cases the front delt grow enought with pushing movements, but individuality is a real issue so if you think yours is not developing accordingly, train it more. It is that simple. Maybe some dumbbell front raises with neutral grip will do the trick. Also, you can try doing those before pushing exercises so the bench press, in example, will hit your front delts closer to failure, therefore stimulating growth more intensely.
I forgot to mention the barbell overh press. This shit is great for front delts. Also, you could consider to stop doing flat bench press and stick to incline press only.
No
I really cant do heavy lower body work like squats and deadlifts or bent over rows, what should I do instead to develop my spinal erectors?
good mornings, extension movements (either driving up your torso with locked legs or viceversa)
To counter your point on forearms; If you have smaller forearms your upper arms appear larger in comparison. So, if you have small arm 14, 15, 16 inches then having a smaller forearm until you've gained some mass on your upper arms would be a good call in my opinion at least
Depends on the look you want to go for, I guess.
16 inch arm small lol
once went rock climbing... no is it bouldering? (the one you're inside a building... whatever) and saw a dude doing the extreme routes. his forearms were around twice the size of his upper arms. what a freak
also the adductors benefit ästhetik from the front - cause they close the distance between your legs. - so they don´t look so skinny.
Good work Geoffrey. Can i only do RDL and not Deadlift ?
I think maybe if you want to focus on hamstrings more or are struggling to have access to heavy weight resistance that is typically necessary for conventional deadlifts I personally used Romanian deadlifts at home till I could buy plates to do conventional deadlifts
Yea I'd say so, unless you have powerlifting aspirations.
Try rack pulls or elevating the deadlift a few inches off the ground on pads, plates, etc.
Some people just can't pull from the floor due to proportions, but it is only required for Olys and powerlifters.
@@BigBlueJake suppose i can use HEX bar deadlift to.
@@yvindstafsnes2027 Yep-that's lower-back sparing.
Just be careful not to fall on your butt the first time you do them. You instinctively expect the weight to be in front of you, and when it swings back to directly below your arms it'll wake you up.
0:56 I’ve never seen a gym like this. Completely outdoors with a cafe behind him. Can anyone confirm if this is normal in China?
lmao he names all the areas I’m over developed. I’m lagging in quads, front delts, and calves( isn’t everyone?).
Ha, lucky. Or...unlucky?
@@GVS ahah. I don’t know why my front delts are lagging though. I do OH pressing movements as well as Incline and flat bench. I just don’t do front raises Bc they are a waist of time I’ve heard
@@noahmorginstin6922 I wouldn't bother with front raises, no. That's tricky. I'd say klokov presses, if you have the mobility.
Pls make a video on how to increase height pls🙏🏻
You cant and dont listen to anyone who says you can. You can only stunt growth by being malnourished
Not going to happen, anyone who says otherwise is lying to you. Just because I called fit tuber, saying he cannot increase height, does not mean that I am saying I CAN. I can't. No one can. That's the honest truth.
Minors who aren't thriving can increase height growth through inter-related improvements in exercise, appetite, and nutrition.
Adults with poor spinal curve &/or posture can achieve small improvements by addressing foot arch, hip placement, lordosis, scoliosis, kyphosis, cervical curve, and atlas/occipital condyle placement.
Improvement in Seniors who have lost height and regained some of it can be more noticeable than in younger adults.
Its genetics
What's your opinion on seal rows for the back? Will they develop the midback like bent over rows?
No erectors but other than that, fine.
@@GVS any other exercises to hit the erectors safely than the row? I have heard bent over rows and Yates rows can get ugly quickly so....
@@anirudhtd7193 back extensions
I feel my Adductors more during a Sumo DeadLift than any other exercise. Is it because of the wide stance?
yea
The outro to this video inspired Biggie Smalls to begin his rap career.
4:41 The SUS machine!
Day 2 of asking if hoodie Geoff may return to the mortal world
I'll ask!
I have found that many natural have weak hamstrings.
Isn’t it hard to retract your scapula durning heavy rows?
Yup. I'd say a mix of weights is best for rowing, sometimes using quite light weights and pausing/contracting at the top.
What would you recommend as a facepull substitute for thise of us with shoulder issues?
Shouldn’t the face pull actually fix the shoulder issues?
@@binyamgebreselassie5807 Quite difficult to use it as a fix when it is painful to do.
Face pulls should be very shoulder friendly. Maybe play around with how much external rotation vs retraction you are getting.
External rotation of the humerus loaded with a very light band can be a good start.
U will review bromley book?
Yea already filmed, probably out tomorrow.
@@GVS nice I'm hype
My adductors are ridiculously responsive to almost all lower body movements I do and I honestly don't want to go shopping for new pants anymore, so I will not train them. That is all. 😂
Would you say hitting Romanians also hits low/mid back decently? Thanks
Yep
I am honestly surprised calves is not mentioned.
for forearms try pin rolling
Serratus?
Lol dom in the thumbnail
Actually he's got a decent physique. I just can't think of the word "bro" without him appearing.
@@GVS You should do a "rate a fitness youtuber" for him for a lark. His channel is hilariously awesome.
@@nlb137 I'm a fan!
Oh, my physique is super round
But then Geoffrey how can I restore my forearms back to the size they were when I have an injury on the right hand which prohibits me from fully flexing the forearm in a wrist curl
Maybe reverse wrist curls and also neutral grip wrist curls (both in front of your body with a bent elbow, and behind your body while leaning forward at the hip joint).
Hard for me to say from afar. Just avoid whatever hurts and do the best you can, BluegillGreg has a good suggestion.
@@BluegillGreg yeah I cant do reverse wrist curls for the same reason but what I have been able to do is reverse curls and hammer curls as either pronated or supinated flexion of the wrists is to painful for me to even do I full rep as I used to be able to do
@@BluegillGreg by neutral wrist curls do you mean in the same position as a hammer curl
@@keganmwaura4401 I'd consider going to a doctor, an orthopedic hand and wrist specialist if there's one near you.
But, yes, like a hammer curl. I keep the weight low and I only do the upper half of the rep so connective tissue doesn't get stretched and over-extended by the weight.
WHAT ABOUT CALVES
My forearms have grown tremendously since I started my job moving furniture lol
👍👍👍
What about calves? I thought those were lagging for a lot of people.
Good luck with growing those if you aren't genetically blessed thought, the parts he mentioned you can develop more or less but for people with poor calf genetics no matter how much you train them they won't develop size-wise.
They are , but as nikola said, there's not a great solution most of the time, so that section of the video would basically be "your calves are lagging, and...well....not much you can do". Not exactly uplifting.
@@nikolavukic6459 It can be said for every muscle group. If you have shit arm genetics (like me) your arms will be hard as fuck to grow. If you have shit genetics in any body part they will suck. "Calves are genetics" is an excuse not to train them. You can have high insertions but beefy calves, like Kai Greene, so no, it's not like you don't have any control over their growth.
Who's the guy in the balanced physique?
Grimek
So... basically do more squats and deadlifts? Yeah no thank you, true bros skip leg day 500% of the time.
Heh...well, train the way you like. It's your life/training/twiggy legs :)
@@GVS It was a joke
My forearms are bigger than my upper arms, send help.
The real joke for forearms:
Just break up with your SO and your forearms will take care of themselves.
2023 Feb 22
you know iam only here because i saw dom
It worked 😎
Meanwhile, my forearms are half an inch bigger than my upper arms.
Forearms, calves and upper traps(upper back) are probably something like 90 percent genetics. My best bodyparts by far are traps and forearms, and i havent done a single shrug or reverse curl in like 7 years
My upper back grew like a weed just from RDLs, but my calves and forearms are small as hell despite a lot of isolation work
@@squidwardstesticles5914 yeah genetics
Rows hit upper back
No calves? C'mon, let's talk about the universally accepted underdeveloped muscles, eh.
Yea thought about it, but mostly genetic so didn't include it here.
Gotta love destroying the forearms 😏 all those positions