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How To Build Lagging Muscle Groups

Muscle Priority Training Principle

On today’s episode of Live Lean TV, we share our best tips on how to build lagging muscle groups, including the muscle priority training principle.

This is another episode from our #WayBackWednesday series, where we highlight the best questions from previous episodes of our #AskLiveLeanTV Q&A show.

This question is from #AskLiveLeanTV Ep. 003.

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Lindsey_G13 on Snapchat asks: Hey, just watched your #AskLiveLeanTV episode and loved it! Anyways, I just realized I have a question for you guys, if you do another episode. I’ve been lifting for a while and my legs have gotten noticeably stronger, but my arms don’t seem to be growing. Any tips on getting bigger arms? Thank you! Absolutely love you and Jessica! You guys are amazing and have awesome videos!

Oh yes, the noodle arms.

3 tips on how to build lagging muscle groups

Tip #1. If doing cardio, focus on moves that add resistance to your lagging muscle group

If you’re doing cardio workouts, make sure you are spending time on exercises that add resistance to your arms.

A lot of traditional cardio machines, such as the bike, primarily use your legs, while your arms are just relaxed.

How To Do BIKE HIIT SPRINTS | Exercise Demonstration Video and Guide

If your arms are one of your lagging muscle groups, focus on different types of cardio that actually use your arms, for example:


Swimming is an excellent form of cardio that also provides resistance to the arms.

How To Do FREESTYLE SWIMMING SPRINTS | Exercise Demonstration Video and Guide

Rowing machine

Rowing is another great form of cardio that incorporates more of the muscles in your arms.

How To Use A ROWING MACHINE | Exercise Demonstration Video and Guide

Tip #2: Increase the intensity and volume of your lagging muscle groups

You also want to make sure the intensity and the volume of your arm training is more, at this point, than what you’re doing on your legs.

Reach New Levels of Strength

By prioritizing your arms, this will give them time to catch up to your legs.

This leads to our last tip.

Tip #3: Follow the muscle priority training principle

To build lagging muscle groups, it basically comes down the muscle priority training principle.

It simply means this.

When it comes to lagging muscle groups, what you need to work on most, you should be working on it more, and work on it first.

Luckily for you, it sounds like you already have good legs.

I say luckily, because for most people they don’t.

A lot of people lack size in their legs, which makes them look very disproportionate, like a meat popsicle.

Bottom line: prioritize your arm training

So for you, I would prioritize your arms.

Make your arm training first and make it the most important.

For example, if you’re going to train back and biceps on the same day, complete your arm training at the very beginning of the workout.

Also, for a short period of time, add some more volume to your arm workouts, in the form of more sets, exercises, and total reps.

Lastly, don’t forget to initiate and contract for every rep.

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That’s how to build lagging muscle groups.


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Questions For You:

  • What is your most lagging muscle group?

Be sure to share your answers in the comment section below.

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