{"id":31462,"date":"2023-04-27T09:08:53","date_gmt":"2023-04-27T13:08:53","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=31462"},"modified":"2023-05-30T13:31:32","modified_gmt":"2023-05-30T17:31:32","slug":"bodybuilding-neglecting-these-muscles","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/","title":{"rendered":"Your Bodybuilding Routine Might Be Neglecting These Muscles"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">People hit the gym for all sorts of different reasons. Some folks want to get stronger, others want to live forever, and a rather large group simply wants to look good naked (nothing wrong with that!). Often, the people who fall into the \u201clook good naked\u201d category&nbsp;<\/span><span style=\"font-weight: 400;\">follow some sort of bodybuilding-esque strength training routine. This doesn&#8217;t mean they turn into the <\/span><span style=\"font-weight: 400;\">massive muscle monsters seen on bodybuilding competition stages but that they adhere to a training style designed to, well,&nbsp;<em>build their body<\/em>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most bodybuilding routines involve numerous strength-training exercises performed for moderate (think eight to 12) repetitions. A good portion of these plans involve both compound and isolation exercises\u2014but if you\u2019re on a tight schedule (like everyone these days), you might not have time for many isolation movements.<\/span><\/p>\n<p>Thanks to time restrictions and physique priorities that many bodybuilders have, bodybuilding routines often neglect certain muscles. Here&#8217;s what you should know about your training regimen&#8217;s potential weak spots\u2014and whether they could <span style=\"font-weight: 400;\">set you up for injury down the road.<\/span><\/p>\n<h2><b>Compound vs. Isolation Exercises<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">First off, let\u2019s review the concepts of compound and isolation exercises. Compound exercises are also called multi-joint exercises because they involve multiple joints and work multiple muscle groups. Movements like the squat, bench press, and deadlift are staple compound exercises every routine likely involves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isolation exercises, on the other hand, are used to target a specific muscle group and only involve movement at a single joint, hence their other name, \u201csingle joint exercises.\u201d Moves like biceps curls, leg extensions, and calf raises are all considered isolation exercises.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/reverse-dieting\/\" target=\"_blank\" rel=\"noopener\">How To Do Reverse Dieting Right And Maintain Fat Loss<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Each type of exercise has its pros and cons. Compound movements save you time by training multiple muscle groups in a single movement. Moreover, you can usually push more weight and expend more energy during these movements. However, they\u2019re often more difficult to master and may not effectively target&nbsp;<em>all <\/em>of the muscle groups involved in the exercise. That\u2019s where isolation movements come in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what if you solely stick to compound exercises? <\/span><span style=\"font-weight: 400;\">In short, only doing compound exercises can actually lead to the underdevelopment of certain muscles. While this may not sound that important if you don\u2019t have the goal of gracing a bodybuilding stage, neglecting certain muscles can actually increase your injury risk if the muscles around them get much stronger.<\/span><\/p>\n<h2><strong>Often-Forgotten Muscle Groups<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">With that in mind, I\u2019m going to cover three of the muscle groups most bodybuilding plans neglect, as well as why you should make sure to give them some attention in your training plan.<\/span><\/p>\n<h3><b>1. Triceps Brachii<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">First, we\u2019ll start with a muscle that\u2019s more about aesthetics, rather than injury risk: the triceps. (The triceps are the big horseshoe-shaped muscle on the back of your arm.) People usually train biceps with the goal of developing Arnold-sized arms, but your triceps are actually about twice as big as your biceps and constitute much more of the upper arm. Therefore, if you want nicer arms, triceps training is a must.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people assume the bench press is great for training triceps. And for beginners, that\u2019s probably true. However, <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Abstract\/2020\/05000\/Varying_the_Order_of_Combinations_of_Single__and.8.aspx?context=LatestArticles\" target=\"_blank\" rel=\"noopener\">research<\/a> shows that doing just the bench press isn\u2019t enough to grow all portions of the triceps.<\/span><span style=\"font-weight: 400;\"> Why is this the case? Well, during the bench press, you generate a ton of momentum when pressing the bar off of your chest. By the time the load gets to your elbow extensors (a.k.a. the triceps), this momentum helps you complete the movement, meaning your triceps get a lot of extra help and don&#8217;t have to work quite as hard as you might think.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Long story short, if you want big arms, you need to grow your triceps. And if you\u2019re trying to grow your triceps, you need to perform isolation exercises. Try adding triceps-specific movements with a variety of shoulder angles, like cable pushdowns, skullcrushers, or overhead extensions.<\/span><\/p>\n<h3><b>2. Hamstrings<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The hamstrings often get left behind in traditional leg training programs, which can certainly affect the aesthetics of your lower body but also severely impacts sports performance and injury risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A big mistake people make in many programs is assuming they\u2019re training their hamstrings sufficiently with exercises like squats, lunges, or leg presses. Unfortunately, that\u2019s not true. Any time your hips and knees bend simultaneously, your hamstrings aren\u2019t able to help out much. Research has shown <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/FullText\/2012\/04000\/Muscle_Activation_in_the_Loaded_Free_Barbell.38.aspx\" target=\"_blank\" rel=\"noopener\">very little hamstrings activation<\/a> in squatting exercises, <\/span><span style=\"font-weight: 400;\">as well as <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/FullText\/2012\/04000\/Muscle_Activation_in_the_Loaded_Free_Barbell.38.aspx\" target=\"_blank\" rel=\"noopener\">no noticeable hamstrings growth<\/a> following several weeks of squat training.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/deadlift-form-mistakes\/\" target=\"_blank\" rel=\"noopener\">4 Deadlift Form Mistakes You Might Be Making\u2014And How To Fix Them<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you neglect hamstrings training, your <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254622000175\" target=\"_blank\" rel=\"noopener\">risk of lower-body injuries<\/a> may i<\/span><span style=\"font-weight: 400;\">ncrease\u2014<\/span><span style=\"font-weight: 400;\">especially if you\u2019re a sports athlete making change-of-direction movements. Additionally, having weak and tight hamstrings is associated with <a href=\"https:\/\/www.researchgate.net\/profile\/Megha-Sheth\/publication\/272666204_Comparison_of_hamstrings_flexibility_in_subjects_with_chronic_low_back_pain_versus_normal_individuals\/links\/571e175908aed056fa226433\/Comparison-of-hamstrings-flexibility-in-subjects-with-chronic-low-back-pain-versus-normal-individuals.pdf\" target=\"_blank\" rel=\"noopener\">greater incidences of chronic low back pain<\/a><\/span><span style=\"font-weight: 400;\">, which is definitely not fun to deal with.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what\u2019s the fix? Direct hamstrings training! Focus on movements that isolate and\/or emphasize hip extension or knee flexion. Romanian deadlifts, good mornings, and stiff-leg deadlifts are all great hip-extension movements\u2014and you can do all sorts of leg curls for knee flexion. Strong hamstrings are mobile hamstrings, and your lower back and daily function will thank you!<\/span><\/p>\n<h3><b>3. The Core<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The last muscle group I want to touch on is the core, which is a broad term that includes your abs, obliques, and spine erectors (all the muscles tasked with stabilizing your spine and pelvis).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t get me wrong, the average gym goer trains their abs all the time with sit-ups and crunches. However, that\u2019s just <\/span><i><span style=\"font-weight: 400;\">one <\/span><\/i><span style=\"font-weight: 400;\">function of the abs\u2014and quite possibly their least important. The core muscles are responsible for basically every movement in your spine. Flexion (think crunches), lateral flexion (think side bends), extension (think supermans), and rotation (think Russian twists) are all actions of the core muscles. Moreover, the core muscles also <\/span><i><span style=\"font-weight: 400;\">resist <\/span><\/i><span style=\"font-weight: 400;\">all these actions. We term the opposite of each movement as anti-flexion, anti-extension, anti-lateral flexion, and anti-rotation. Sounds fancy, right? Turns out, these &#8220;anti&#8221; movements are crucial.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, spine stabilization is the most important job for the core and is what its muscles are truly designed for. Compound movements like squats and deadlifts are great for training anti-flexion, but you need to add movements like dead bugs and bird-dogs to improve anti-extension. Single-arm carries, landmine presses, and most unilateral exercises will also train anti-rotation and anti-lateral flexion. These exercises are must-haves for developing a strong,&nbsp;<em>well-rounded<\/em> core that can withstand hard training in the gym as well as all the crazy things you plan on doing in real life.<\/span><\/p>\n<h2><b>The Bottom Line<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A well-planned resistance training program is one of the best things you can do to improve your quality of life and enhance your strength and physique. However, not everyone has enough time in the gym to fully develop each muscle group. While this may not cause problems for most folks, if you&#8217;re serious about your physique and strength gains or <\/span><span style=\"font-weight: 400;\">want to stay injury-free in your slow-pitch softball league, paying attention to neglected muscle groups is worth the effort.<\/span><\/p>\n<p><em><img decoding=\"async\" data-attachment-id=\"23050\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-supplements\/dr-jacob-wilson\/\" data-orig-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" data-orig-size=\"400,400\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Dr Jacob Wilson\" data-image-description data-image-caption data-medium-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=300%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-23050 alignleft lazyloaded\" src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\" sizes=\"(max-width: 213px) 100vw, 213px\" srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" alt width=\"231\" height=\"231\" data-srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" data-src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\"><\/em><em><br>\nKnown as \u2018<a href=\"https:\/\/www.instagram.com\/themusclephd\/?hl=en\">The Muscle Ph.D.<\/a>,\u2019 Dr. Jacob Wilson has a knack for transforming challenging, complex concepts into understandable lessons that can support your body composition and health goals. A skeletal muscle physiologist and sports nutrition expert, Wilson is a leader in muscle sports nutrition. As the CEO of&nbsp;<a href=\"https:\/\/theaspi.com\/\" target=\"_blank\" rel=\"noopener\">The Applied Science &amp; Performance Institute<\/a>&nbsp;and researches supplementation, nutrition, and their impact on muscle size, strength, and power.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>People hit the gym for all sorts of different reasons. Some folks want to get stronger, others want to live forever, and a rather large group simply wants to look good naked (nothing wrong with that!). Often, the people who fall into the \u201clook good naked\u201d category&nbsp;follow some sort of bodybuilding-esque strength training routine. This<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/\">Read More <span class=\"screen-reader-text\">Your Bodybuilding Routine Might Be Neglecting These Muscles<\/span><\/a><\/p>\n","protected":false},"author":227,"featured_media":31467,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9,1356],"tags":[],"class_list":["post-31462","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest","category-wellness-council"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Your Bodybuilding Routine Might Be Neglecting These Muscles<\/title>\n<meta name=\"description\" content=\"Is your training regimen neglecting these muscles? 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This expert advice will help you patch any holes in your workout routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-27T13:08:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-30T17:31:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2023\/04\/man-rowing-dumbbell.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jacob Wilson, Ph.D., C.S.C.S.*D.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jacob Wilson, Ph.D., C.S.C.S.*D.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/\"},\"author\":{\"name\":\"Jacob Wilson, Ph.D., C.S.C.S.*D.\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/1810aefc1d0a5fde97853680e674d90c\"},\"headline\":\"Your Bodybuilding Routine Might Be Neglecting These Muscles\",\"datePublished\":\"2023-04-27T13:08:53+00:00\",\"dateModified\":\"2023-05-30T17:31:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/\"},\"wordCount\":1280,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2023\/04\/man-rowing-dumbbell.jpg?fit=1480%2C614&ssl=1\",\"articleSection\":[\"Editors Picks\",\"Fitness\",\"The Latest\",\"Wellness Council\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/\",\"name\":\"Your Bodybuilding Routine Might Be Neglecting These Muscles\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-neglecting-these-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2023\/04\/man-rowing-dumbbell.jpg?fit=1480%2C614&ssl=1\",\"datePublished\":\"2023-04-27T13:08:53+00:00\",\"dateModified\":\"2023-05-30T17:31:32+00:00\",\"description\":\"Is your training regimen neglecting these muscles? 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