Can You Spot Train Muscles?

My last post, Does Lifting Weights Make You Bulky, I attempted to touch on the topic of bulking and toning. I say attempt because it’s really a complex topic. Targeting different muscle groups, or spot training, is also a complex topic. So, I’m going to do my best to keep it simple!

We all have areas of our body we reallllllllly want to improve. I, for example, would like to have more volume on my biceps. So, how do I add more volume to my biceps or my target area?

I focus on hypertrophy {explained in this blog post} style of training coupled with a high carb diet for that day. I make sure I have enough fuel for my body to lift heavier weight than normal. I also give my biceps a few days to rest and recover before lifting again or engaging. It is common to complete back and biceps in one setting but since I want to focus on adding more volume to my biceps, I dedicate one day just to my “guns”.

Spot training is where things get a little complex. You can’t totally spot train one area or muscle of your body every day and hope that it will improve quickly. This can lead to muscle imbalances and can harm your muscle development in other areas.

You’re probably thinking…. doesn’t this sound contradicting?  Haha… Yes. The difference between my strategy of focusing on hypertrophy and the typical spot training theory is that I don’t only exercise my biceps for growth. I train 6 days a week and I have various methods of training. Sometimes I lift heavy, sometimes I do yoga & sometimes I do plyometrics / circuit style training. I am not doing a ton of bicep curls all day every day.

Even though I dedicate days to lifting heavier for my biceps, I still haven’t gotten incredibly larger biceps. This goes to the notion that spot training can’t totally be done. I can lift and lift but there are some things about my body that I just can’t change. After analyzing my biceps during my fitness journey, I’ve come to the realization that I don’t really build muscle in that area and won’t ever have super full biceps.

I’m happy with my biceps progression over the years but I’ve come to the conclusion I won’t super full biceps.

….& that’s just how the cookie crumbles.

Stay fit,

PS: You can get trim with Jenn 🙂 

PPS: I use a similar strategy for my core which can be seen here.  Abs are another common area of spot training. Don’t forget, for your abs to be visual you need a low body fat percentage. My abs are another area that is hard for me to development but my strategy 100 abs has helped! The only way I am going to be able to get a 100% visual, shredded, 6-pack abs is if my body fat percentage is in the low single digits.

That’s also how the cook crumbles.

PPS: Please don’t confuse this blog post with spot targeting areas for fat loss. That’s a whole different ball game and blog post!!!!!

About trimwithjenn

My blogging goal is to give you at least one health, fitness and / or wellness tip!

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s