Being a bodybuilder and putting together a world-class physique has often been compared to putting together pieces of a puzzle. Trying to fit size, symmetry, balance, proportion and conditioning all on one body is certainly challenging to say the least and what makes it even more difficult is when one of these pieces is missing. However, when each piece to the puzzle is present what you get when finished is something that can be admired by many and fittingly so. To ensure your physique is complete from top to bottom and nothing is missing, there are a few areas of concern that must be addressed so that when on stage, everything looks like it is exactly where it is supposed to be. These areas are small and many times get overlooked or forgotten about. They are however very important and when fully developed add more detail, pleasing symmetry and polish to your physique allowing you to stand out from the rest.
Problem Area #1: Rear Deltoids
The rear deltoid is a relatively small muscle in comparison to the rest of the deltoid complex. As so, it sometimes takes a back seat in relative importance due to its positioning on the body as well. The only time you can really see your rear deltoids is when you are back on or in the two side poses (side chest and side triceps). Other than that you never really take notice of it. The front deltoid and side deltoids definitely hold the most responsibility for filling out the shoulder area creating that round look, but weak rear delts leave the shoulder looking less round and more on the deflated side in certain poses or positions.
Solution: Make rear deltoid training a priority and hit them first in your workouts. Use heavy bent over lateral raises, the reverse pec deck or bent over cable laterals to isolate the muscle. Another thing you may want to do is hit them twice each week; once with your regular shoulder routine and then again on back day as they are already receiving some stimulation from all the rowing exercises.
Problem Area #2: Biceps Brachialis
High peaking massive biceps are pretty much on every bodybuilder’s wish list. Unfortunately it is your genetics that determine the shape of your biceps but it is your hard work that will determine how well you make of your genetic potential with this muscle. With most of the attention being on improving the peak, the width of the biceps muscle often times gets pushed to the back burner. A thick, heavy-looking upper arm stems from the full development of a muscle found on the lateral side of the biceps known as the biceps brachialis. This muscle will help create the illusion of a massive upper arm even though it is again small in comparison to the biceps brachaii.
Solution: Include direct biceps brachialis training in your biceps training by incorporating cross body and front body hammer curls. By keeping your wrist in a locked position and not allowing supination to occur, you directly stimulate this muscle with the added benefit of hitting the forearms as well. Be sure to go super heavy with these movements as it can be a stubborn muscle to really hit but once you’ve mastered it prepare for ungodly arm growth.
Problem Area #3: Spinal Erectors
Barn door lats top the list for every bodybuilder out there when it comes to the back department. Nothing looks more awesome than opening up those wings and taking flight. Huge lats are really a sight to be seen and knowing how hard it is to actually accumulate a lot of mass back there only leaves you admiring those who have worked long and hard to achieve it. That being said, the back has so many little intricacies to it that etching out detail takes time and precise training to allow for that detail to occur. One such area is the spinal erectors. These little muscles help make the “Christmas tree” look when you are shredded and pulling your arms back contracting the entire back complex. This look goes a long way with the judges so you want to make sure you have it. To do so you have to give some attention to your lower back training to really refine the area and carve out the detail you so desire.
Solution: Keep going heavy with dead lifts and rows, but also include some hyperextension work in your program. Start off by repping out with just your bodyweight then continue to add resistance by either holding onto plates, using chains draped over your neck or making use of bands for variable resistance. The results will really only be present once you are shredded but will make all the difference in the world on stage.
Problem Area #4: Rectus Femoris
Your quads have to be awesome in this day in age for you to experience any level of success. Quads that flare out to the sides like they are trying to run away and teardrops that hang over your knee making it disappear simply stated look awesome as well. However, there are two other muscle groups that make up your quads and one that is sometimes hard to develop because of where it is located is the rectus femoris. Situated high and in the middle of your thigh, it does receive stimulation in exercises such as squats and leg presses, but the lateralis and medialis usually take the brunt of the work. If this muscle becomes underdeveloped what you end up having is a wide quad with little to no separation and detail in the middle which is a great big no-no in bodybuilding.
Solution: When using the leg extension to either start your leg day or end your leg day, or anywhere in between for that matter, perform the exercise keeping your toes pointed towards your face as much as you can. When your leg is straight, and you dorsiflex your foot, you automatically engage that muscle therefore creating a mind muscle connection to it. Keep this foot position throughout the entire movement and you will be able to stimulate it enough for added growth to the area.
Problem Area #5: Tibialis Anterior
Calves seem to be a problem area for anyone who was not genetically blessed with low inserting, thick and wide calves. For this reason, endless reps are performed all across the world by bodybuilders trying to make what they do have better. Standing calf raises and seated calf raises tend to take priority in building the lower part of your leg but there’s one muscle on the front of the lower leg that rarely ever receives attention; and that is the tibialis anterior. Located just to the side of your shin this muscle when developed can help give that diamond look to your calves when viewed from the front. This is a great thing to have as it really does complete your look in all your front poses and shows that you are truly committed to developing your entire physique and your attention to detail.
Solution: Start incorporating toe raises on the leg press to target this muscle or if you are lucky enough to have a toe raise machine at your gym, start using that instead of looking at it each time you pass by wondering what it is.
When you have all the pieces to a puzzle, it makes it very easy for you to experience success. All you have to do is be meticulous in your construction, make sure each piece fits where it is supposed to be and be patient. Bodybuilding is no different, and it is the little parts in a physique that help the big ones really stand out to show the entire picture. The final piece to this puzzle is AST Sports Science. With products such as Beta-X, Dymetadrine Xtreme and DGC powering your workouts you will definitely have the energy needed to attack these problem areas so that they are problems for you no more!
