How To Train Lagging Muscle Groups

Everybody has muscle groups they find hard to grow, are quite stubborn, or simply lag behind other faster growing muscles. A lot of it does come down to your own genetics, however there are some ways you can workout to get round this problem.

  1. Train the muscle group more often.
    Sometimes training a particular muscle group just one time per week isn’t enough and you may need more. Try putting the muscle group you’re trying to grow at the start and end of the week, allowing sufficient time in between for recovery. Going from 1 to 2 sessions per week on that muscle group will give great results.
  2. Exercise Selection.
    Not everyone gets the same out of every exercise. Some people just connect better with certain exercises and ‘feel it’ in the right ways. Choose exercises that you can execute well, add weight to and still execute it well and exercises that you visually see the most value from. This is where the swipe-and-swap feature on your workout comes in very handy!
  3. Strip things back.
    This should be point number 1 to be fair, but here we go…FORM BUILDS MORE MUSCLE THAN JUST CHASING HEAVIER WEIGHT. You may think this isn’t the case, but jumping up in weight on exercise before you’ve mastered your form will often lead to sloppy, in-effective form on your exercises. Lower the weight, start over, focus on the feel and you’ll see HUGE improvements.
  4. Dumbbells Over Barbells.
    If you’re finding that your imbalance lies in the same muscle group, i.e. one shoulder seems to be growing more than the other, a good way to tweak this is to start doing uni-lateral exercises. What this means is that you’ll train one side, then the other side independently. This is where dumbbells sometimes have an advantage over barbells, or doings single armed/legged exercises can help too.
  5. Be realistic.
    You’ll often keep falling short if you want legs like your favorite celebrity, or abs like the person in the advert you saw. Focus on YOUR results and making small regular improvements to YOUR body. We’re all made up genetically different so it’s impossible to have replica muscle groups of someone else. Take pictures at the start of your journey, work hard, then take pictures again later on…this way you’re keeping your own visual progress to monitor things.

Try Gym Plan free for 7 days!

With our comprehensive range of workouts, exercise tracking, and progress monitoring, you will experience faster gains and unstoppable progress. You'll have a dedicated fitness companion, motivating you to crush your goals and achieve a level of fitness you never thought possible. Start your journey now and unlock a fitter, healthier you!



Whether you want to target specific muscle groups, improve your endurance, or try something new, Gym Plan will has workouts that align with your unique goals. See them all grouped in the extensive categories, such as Weights & Cardio, Bodybuilding, Transformations, Legs & Glutes, Machine Focus and many more.


You can modify an existing programme (workout routine) and edit the workouts to suit your personal tastes. Maybe you prefer one exercise over another or want to tag on your favourite exercise at the end of an awesome chest day. Simply imagine our workouts as your professional blueprint! Saving you endless time planning from scratch. Have the confidence it will work yet know it can be changed to match your needs perfectly.


Discover a vast collection of meticulously designed workouts tailored to different fitness levels and goals. From strength training and cardio to HIIT and flexibility exercises, Gym Plan has something for everyone. Say goodbye to monotonous routines and hello to exciting, challenging workouts!


Keep tabs on your workout performance and witness your growth firsthand. Gym Plan lets you easily track your exercises, sets, and reps, allowing you to monitor your progress over time. Watch as your strength and endurance skyrocket, and stay motivated by celebrating every milestone you achieve.


Push your limits and set new personal records with Gym Plan. Track the weights you lift and the calories you burn. As you consistently beat your previous achievements, you'll experience the satisfaction of knowing that you're making significant strides toward a fitter, stronger you.


We understand the importance of motivation in reaching your fitness goals. That's why Gym Plan offers a variety of training styles to keep you inspired. Plus, chat live with our team who provide support every step of the way.

You might also like