 Look the best exercise for your lagging body part is not the one that you're doing for it How do you know that? There's a big deal. You know what it is is that? We there are here's a challenge with lagging body part first of all It's challenging because it's a body part that doesn't respond like the rest of your body We all have that right? Yeah, but the challenge is glutes are a very common one. They are except for you Respond exceptionally the exception the problem is that we we have a lagging body part And then we pick what's typically known as the best exercise for that lagging body part And then we keep doing that exercise and it's not working and we're like what's going on not realizing that There are muscle recruitment patterns. There are ways that muscles fire and connect to many of these exercise most of them being compound lifts and so we keep doing them and we keep developing the wrong muscle groups like for example I'll use an easy one, right? Let's say your chest is a body part that's lagging and you're like well bench press Bench press is a great exercise for chest and you keep benching you keep benching not realizing that you're benching a lot With your shoulders and triceps and so those develop really well Chest never really catches up, but because you're stubborn about it and doing the same exercise over and over again Nothing's working. It's like a mystery. Why the hell isn't my lagging body part responding? I think this is like a single topic episode because it's I think it's more nuanced I think there's a lot more there's a lot to it. Yeah, that could be tension potentially going on, right? I would agree that a majority of people it's a poor exercise selection I also think just the attention to it one of the the biggest things that I think made a difference in my lagging body parts was Prioritizing it in the workout and in and in the week, right? So like for example as a young kid that was lifting like when I would lift in the past I would and you know because everybody is consistent and then we all have our moments where you fall off for a little bit if I fell off And I returned I always returned starting back up with the muscle groups. I love it's never one Yeah, my favorite one the ones I'm stronger or more developed because you like to do that and you'd never miss that one But the ones that were lagging or that I hated to train I never and that when you've been lifting for a long time that cause that starts to compound It makes a big difference and simply going, okay If I fall off for a week or even a few days and when I go back You just I always start back and I started doing that like so even when you have like a let's say a Four-day break you have like let's say you have a routine where you're training four or five days a week consistently for a long time And you don't miss very long, but you just miss four days, you know Technically most people would probably just keep pick up right where the routine is I wouldn't I would start back With my lagging body part so anytime I gave myself a break longer than three days In a routine that I was following by going back and always starting the next the next day I lift again with the lagging body part as a focus that really helped bring that that's great That's really good advice, you know, but some people do that they do all the stuff They do all the volume they do the priority the priorities in terms of training that body part first and all that stuff And I guess not working like to be more clear, right? You can you can squat you could do a barbell squat and make it mostly about your quads You could barbell squat and make it more about your glutes You could bench press and make it more about your shoulders and triceps than your chest or vice versa You can row and make it more about your biceps and your forearms Then your back and not realize it right not realize it because that's the way you've been practicing that exercise for so long and Oftentimes what it requires if you don't have a coach who can watch you and say wait a minute I know why your glutes aren't developing. You're this is you're using all quad You can't feel and see that yourself sometimes what you need to do is change the exercise Let me do something else and really focus on feeling that muscle group develop it a little bit then go back to the Southern exercise. Oh my gosh now all of a sudden Yeah, sometimes you need to adjust things like even your posture like you're not even getting alignment yet to be able to really tap into that response from that muscle group that you're trying to Incorporate in that exercise so if you go back and you look at the limitations of your range of motion and You know, you might have to do some work to even place yourself in proper position to then get it to respond but definitely taking the time to Really slowly Work and isolate that muscle group and get it to respond and then bring that over to the compound Now being honest Justin, have you ever even gave a shit about this before? Have you ever no seriously? Like I'm gonna be very honest right now like I know you understand what needs to be done. Like you understand the science behind it But have you ever cared enough to to put that much emphasis on a lagging bar? Have you ever looked at yourself and go like, oh, I need to bring this up And so I'm gonna shape my programming around that or do you just kind of chalk it up as I don't give a fuck Yeah, I mean, it's a fair question. I I'm definitely more movement focused in the broad scale of it, but If if I do see my myself and I and I do some checkups in terms of like Like I know that my chest hasn't got worked in in quite a bit and so I'll put some emphasis there If I like really to me It's more of a scale of like my pull-ups like are really hard and that pisses me off And so I'll go in that direction or you know, it's really a more of a like what I'm not touching in terms of like What I'm not incorporating my programming because all the whether you do it or not You do fall into patterns of what your strengths are right? And so I try to challenge myself to see like where the The areas I haven't been focusing on but in terms of like something that's not responding Like I would probably look at it differently more like you said it perfectly you you or more performance bit You look at and go like oh, I'm not very strong here. I need to dress Yeah, I got to do more pulling right or I noticed that I'm losing some of my shoulder mobility So I'll say incorporate more stuff like that. So it's interesting. I used to do this thing where At some point it was like a great to be honest a sales tool And I would have a potential client come in and if they were relatively, you know Kind of sharp and and I could explain things to them in a particular way I used to do this example where I'd say okay You have forward shoulder, which is like 90% of anybody that I would meet that didn't work out Especially here in Silicon Valley everybody working on the desk, right? And forward shoulders exactly how it sounds right shoulders come forward and I'd say a good exercise to correct that is A cable row right so I would sit down and I'd show them the cable row and I'd show them like what we're gonna use We're gonna focus on pulling the shoulders down and back work on what's called scapula retraction Strengthen the muscles that hold the shoulders back once those get stronger You'll have better posture and I would bend it I would explain all the benefits then I'd sit them down I'd have them do the cable row and I'd put them in good position have them do it right and they like oh My god that feels really good Then I'd take my hands off of them and I'd say do six more reps and we're talking lightweight This is a lightweight and then their form would slowly start to change and go back to their old recruitment pattern Then I'd stop them and say hold on let me fix your form again, and I put them in position. They go Oh my god, I didn't even notice that my shoulders started doing that. I said okay Although the cable row is an excellent exercise to correct forward shoulder you can still do a cable row in a way that makes forward shoulder wrong and Because you don't necessarily feel that yet I'm gonna be here correcting your form making sure that you pull those shoulders back But if I wasn't here Eventually what you would end up doing is pulling with this forward shoulder position not really I'm exaggerating it But it would be more like that you would actually strengthen the forward shoulder And so then here you are working out, you know for six months You're like I'm doing this exercise to fix my posture. It's not working my neck still hurts What's going on? Yeah, it's like you're not you're not doing this in a way to achieve the particular result You're looking for and this is what happens with a lot of lagging body parts people press pull Squat whatever in a particular way to where that lagging body part is playing Secondary will you fall to your default patterns? And I think it's really like if you were to if you don't have a coach a coach is the best way to do This to get that external feedback But if you video yourself and your objective about your form and your posture It'll it'll do wonders for you if you if you are in that position where your muscles isn't responding properly. Yeah Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe