This article is a companion piece to my previous articles titled, Hypertrophy: Adaptation Mechanisms & Training Guidelines and Individualizing Volume & Intensity For Hypertrophy Training. Collectively, these two articles discuss the mechanistic basis of muscle hypertrophy, general training guidelines for eliciting hypertrophy, as well as best practices for individualizing training. After publishing these articles I was sent the following question:
”How do you elicit growth in stubborn muscle groups? I sleep nine hours a night, am in a caloric surplus, and have been good training progress in all major muscle groups aside from my biceps. Do you have any recommendations aside from just doing more volume?”
The last sentence in this question is key. Often when someone has a lagging muscle group that won’t grow the approach they take is to increase total weekly set volume. While that can be an effective approach, it is not the only option and oftentimes it’s surely the wrong option. Below you…
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