Over 40 workout- Correcting lagging muscle groups

Hi guys – this is the 4th article in the “100” series videos on Mission Critical body transformation concepts for the older guy.

So, in THIS article we’re going to discuss a practical attack plan on getting those lagging muscle groups up to the same level as the rest.

The problem most guys have

Few of us are perfectly balanced with all muscle groups developed to the same level.

Most guys typically struggle with 1 to even 3 muscle groups lagging the rest.

That lagging groups are killing one’s overall look. Bringing them up to the same level as the rest will impact greatly on overall look and aesthetics and result in that WOW look.

Some fun with Photoshop…

Let say my biceps was lagging in respect of the rest.

Let’s say my legs was lagging in respect of the rest.

A surprising number of guys also struggle with one bicep smaller than the other or one legs lagging the other, etc…

Let’s say just my one arm was underdeveloped to the other one.

Or the legs were un-even developed…

Now this can severely damage your overall look to the point of ridiculous.

All these lagging muscles can be corrected. But as with everything it takes time.

What should my training look like for a balanced attack?

First, every older guy should follow a 4-day training approach which must cover all muscles groups equally with load and intensity. So yes, certain very specific exercises need to be done plus the actual muscle groups you string together and in what order have a large impact on this balanced approach. 

It might even be that your 4-day training program that you follow is the actual culprit of your lagging muscle groups. I strongly suggest that you do some investigating into balanced 4-day training approaches for the older guy. Maybe it is time for you to revamp or update your training program. An easy way to do this, is if you sign-up for the ADVANCED SYSTEM II which includes the optimal 4-day training approach for the older guy. But, there are a lot of great articles out there that can help you getting a more balanced 4 day training regime with the right type of exercises. You just need to research a bit on google.

So, let’s assume you got the 4-day training plan sorted out. Remember, the purpose of this 4-day training is to give all muscle groups an equal workout to trigger equal growth. The 4-day training is NOT meant to correct lagging groups as such, it is meant to stimulate equal growth for all muscle groups.

But even if you have the perfect 4-day training approach, some guys still struggle genetically to grow a certain muscle group and that requires extra correction/training.

How do we correct this LAGGING muscle-group shortcoming?

My training concept puts a 5th day training aside (I usually allocate Saturdays). This 5th training day is for no other purpose but to focus purely on lagging muscle groups. Note: 5 days is the absolute maximum number of days the older guy should train. Anything more and you WILL struggle to grow.

None of the other muscle groups must be trained on the 5th day ONLY lagging groups.

It is still a normal training session, meaning warming up, stretching and doing 16-22 sets in just under an hour.

You should design the 5th day training to contain between 16-22 sets where you only do exercises to focus on the lagging muscle group. Be sure to that ONLY the lagging muscle groups are trained.

Some examples:

  • If your left calve is smaller than the right one – train ONLY the left calve while the right one rests.
  • If your right bicep is smaller than the left, then only train the right bicep dumbells and cables while the left bicep rest completely.
  • This is done for shoulders, triceps,biceps, upper legs, traps and calves.
  • Single muscle groups like upper and lower back, abs, upper and lower chest cannot be split in left and right and thus they cannot be trained this way. Here you have to perform the normal whole move and activate the whole muscle group.
  • Just a note – lagging chest is usually a result of upper pecs not trained enough. Switch to incline bench and hit the chest HARD.

Now a golden principle to get a muscle to respond to growth…especially on the 5th day where you focus on lagging muscle groups, do slow, controlled moves with the same up and down speed. But, when at the top (apex) of the move hold it there for one second and try and squeeze the target muscle extra hard before bringing the weight slowly down. The whole time visualizing the muscle and how it flexes. This mind-muscle connection is important guys, but more on that in one of my future videos.

My coaching & donation request

Just a couple of reminders…My coaching system for the older guy ensure that everything (including the recovery/repair cycle) is correctly in place. It incorporates all my teachings in my videos into a customised system for your body, goal and age. Signup here: https://gertlouw.com/my-transformation-secrets/

Also guys, I ask for small donations to help me keeping my videos coming and keep my information free. Please guys! Donations can be made via PayPal: https://paypal.me/GERTFITNESS

Wish you all happy training!

Gert Louw

Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure https://mediax.photography ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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