Your Strong Muscle Groups vs Your Weak Muscle Groups

November 30, 2007

Everybody has a strong muscle group or body part that is easy to build and tone. It could be your biceps, it could be your chest, it may be your legs. You get the picture. Everyone also has those weak or lagging muscle groups or body parts that are much tougher to build and tone.

Muscle Groups
[There’s a Full Moon in the Forecast -or- is This a 3/4 Moon?]

What Muscle Groups Do You Have a Hard Time With?

Everyone has a body part that they wish was more toned. A lot of people have great proportions but they can’t lose that last bit of fat over certain muscles. The funny thing is that it is easy to focus on the negative, instead of being grateful for our strong points. Obviously it makes sense to work these muscle groups to improve them, just don’t focus too hard on your weaker features.

There Isn’t Always An Easy Fix For A Lagging Muscle Group

A friend of mine has large triceps, but flat biceps. He has worked his biceps hard for years and they have actually become his strongest body part. He lifts serious weight in strict curls and still has flat biceps. They have improved a little, but not in proportion to the amount of work he has put in. He just wasn’t meant to have a “peaked” bicep muscle. The funny thing is that the rest of his body is ripped and nobody else even notices his flat biceps, because he is in amazing shape.

Don’t Compare Your Weak Points With Someone’s Strong Points

A trend I see in gyms is for young guys and girls to see someone with an amazing body part. Typically they are looking for people who are strong where they are struggling. An example of this would be a tall skinny kid who sees a stocky guy with big calves. He goes up to that guy and asks him the exercises he performs to get those great calves. Another example would be a naturally pear shaped woman going up to a “thong butt goddess” (forget where I got that term from) and asking what exercises she does to have such a lean and shapely butt.

People Are Quick To See Their Own Weaknesses

Here is the ironic thing about this. The guy with the big calves in the last example probably has a weak point that he focuses on. He might wish his upper chest was bigger, or that his shoulders were more defined. The woman with the amazing butt, may have big calves that she wants to slim down or soft triceps that she wants to firm up.

You Can’t Really Change The Shape of a Muscle

You can slightly alter the shape of a muscle, but not dramatically. A muscle either contracts or relaxes. You can emphasize tension towards the beginning of a lift (preacher curls for example) or at the end of a lift (concentration curls), but that doesn’t have as big of an effect as people often believe.

Getting Stronger In A Lift Doesn’t Mean That Muscle Group Will Respond in Equal Proportion

Lets’ say you wanted to get larger pecs. Just because your maximum lift for six reps on the bench goes from 225 to 275, doesn’t necessarily mean you will experience the results you desire. Someone else may lift much less and also gain less strength and have bigger and more toned pecs than you have. I actually see this all the time. Now, if you did experience that type of strength gain something on your body will respond…that strength gain didn’t come out of this air…but it could be bigger triceps, larger and more toned delts, or maybe your pecs just got more dense instead of growing (which is a great thing in my opinion). The point is this…your body is complex and doesn’t always respond the way you think it should.

Emphasize Your Strong Points

Instead of obsessing over your weak body parts, you should be proud of your strong points. If a woman has great legs, she should wear short skirts (I’m a big fan). If she has a great butt, wear tight and form fitting jeans and pants (a bigger fan of that). A guy with great arms could wear short sleeve shirts on a regular basis. A guy with great shoulders could wear those sleeveless T-shirts in the summer. You get the point. Don’t hide your best features…you are only young once, so flaunt it if you got it!

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 10 comments… read them below or add one }

G. December 2, 2007 at 12:10 am

Hi Rusty,

compliments again on the post.Funny thing was that when i saw you had posted a new entry with the above title….i had a sneaky suspicion that the largest muscle group on our bodies was going to get shown with the ut-most grace and taste…….lol
Your comments couldnt be more spot on with “lagging” bodyparts.Sometimes we just have to thank our parents for the genetics we are blessed with…..however the best part i believe is working what you’ve got to the best of our abilities.

Ciao for now,

P.S did you get a chance to get those books by Harvey Diamond?

admin December 2, 2007 at 2:30 pm


Yeah…I couldn’t help myself…I really enjoy that photo. I walk the fine line between tasteful and tacky on a regular basis…many times I trip over that fine line and venture into the realm of tacky…LOL.

I do need to get that book by Harvey Diamond. I give myself a budget of $50 per month for fitness books, so I’ll track that one down in the near future.

How’s the weather “down under”, by the way?


G. December 2, 2007 at 4:42 pm

Hi Rusty,

your photos are always tasteful Rusty….keep up the great work….lol.
Well as you know summer has just begun and it looks like its going to be a hot one…..yesterday it was 32 celcius….sorry cant convert to F.
BTW,great to read you are doing a stricter version of the warrior diet now with great results…….
Rusty i would like your opinion on a nutrition question please….I do my workouts in the morning in a fasted state….do u think its ok to just have some fruit as a post workout meal and then continue to undereat all day(with a little more fruit) then have the evening meal?
I now want a really lean physique with “enough” toned and symmetrical muscle… more bulk…(thanx for inspiring me)…
I guess i’ve been “brain washed” that i’ll lose all that hard earned muscle if i dont do the Post Workout meal timing etc…also dont want to be using protein shakes etc anymore.

Thanks again,
Ciao for now,

admin December 2, 2007 at 7:16 pm


I always recommend some sort of post workout meal. Fruit would be great…and you could probably eat a decent amount and still achieve a fasted state by dinner, since it would absorb so quickly after a great workout.

I’ve cut my protein shakes until just right after my workout and no other time. I used to drink 2-3 a day! Now I just drink about 4-5 per week. You certainly don’t need protein shakes…I just love the way they taste (I know it sounds sick and wrong, but Myoplex Strawberry tastes incredible).

Much luck with those hot little “thong goddesses” on the beaches of Australia. Man…I need to visit!


G. December 4, 2007 at 4:04 pm

Thanks for the reply Rusty…….Im sure you will love it in OZ


Quinn December 4, 2007 at 9:17 pm

Great reminder, Rusty. I think we all have a tendency to focus on our imperfections, rather than what is attractive about ourselves. (Love the picture, too!)

admin December 4, 2007 at 9:40 pm


This may be my favorite butt picture ever! And I looked through hundreds of women’s butt pictures to find the perfect one for this post! It is a tough job, but someone has to do it!



Bryan April 24, 2008 at 2:42 pm

You said you liked Myoplex protein, what is your take on muscle milk? Im taking ON Whey now, but i was thinking of switching to muscle milk. I think im going to keep my goal to getting cut and a little more shaped. I would only take this after my workout.

Fitness Blog July 9, 2009 at 11:23 pm

Hmmm, my strong point is my overall upper body strength.

My weak point is my individual muscle size. I just look big but with no muscles. My side bicep pose has more tricep and chest than bicep!

But it doesn’t bother me too much. Everyone has a weakness. Arnold had no lower abs, Ronnie looked like he was pregnant and had drooping pecs, Jay has a huge chin and less bicep definition, Dennis looks like his abs are drawn in. Dexter has too much obliques.. lol.. it’s normal to have a lagging or an overpowering part.

Fitness Ian Thorton October 5, 2009 at 4:56 pm

Great post!

Thanks for sharing this with everyone!

To find out more on training you weak side first, you may want to consider reading the article on this link.

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