Train the Muscle You Want to Grow Biggest, First
Train the Muscle You Want to Grow Biggest, First
May 18th, 2010 | By Coach Nancy | Category: Exercise Tips
New research from Sports scientists at the Universidade Federal do Rio de Janeiro suggests that if there is a particular muscle group you want to grow bigger AND stronger than other muscle groups, you work that muscle group first.
The research sprung from a study where the Brazilians recruited 31 students from the Brazilian Navy Sergeants School. They then divided them into 3 groups in which a control group did nothing, one group did small group – large group muscle progression workouts and the last group did large group – small group progression workouts. The results for both strength and size were that that muscles worked first in the rotation, no matter whether they were small group or large group, grew the most and gained the biggest increases in strength.
Increases in strength:
Increases in size:
While more studies would be useful to judge these results, they are impressive. If you have a specific muscle you’d like to grow faster than others, work it first.
