How To Build Your Small Muscle Groups (Part1)

December 10, 2009 by  
Filed under The Fitness Bug

When I think back to my late teen years, I remember that great feeling that I got the very first time I hit the gym and actual watch my muscles GROW. You’ve all been there before, and it’s all a bit like breaking your virginity… but for your muscles.

I personally haven’t had that feeling for quite some time now and probably never will, but if there is one thing that I remember specifically when it all happened, was watching muscles grow which I didn’t even know I had. But it wasn’t until later on that I found out that this was due to effectively building muscle on my smaller muscle groups.

That was a great time for me, as was entering the world of fitness and you too should be experiencing good and happy times when building muscle. If you have yet to experience that rewarding feeling of building muscle and watching your body change like a mutant, then be sure to read on over the next few post, as I will break down how and why you need to focus on building your smaller muscle groups.

The ‘Look’ of Your Muscles

Unless you are a professional body builder, you probably won’t need to focus on this too much. However, you have to make sure that you don’t go as far as to falling victim to things such as the chicken leg syndrome. Building your body in that way will give you both visual and health problems too, present and future. So don’t do it!

Whether you are a professional bodybuilder or not, you will still need to put ‘the look of your muscles’ high on the priority list if you want that stand out from the crowd perfect body.


  • Can you clearly see the separation between your bicep and triceps muscle?
  • Are your shoulders (deltoids) fully developed? Front, middle and rear?
  • Is your chest lacking in the upper region?

These are the specifics that you need to be asking yourself, especially if you are after that hot body that I’ve been helping you build.

Small muscle training vs. Large muscle training

If you are lifting weights, then you are without a doubt building muscle on your large muscle groups with common exercises such as,

  • Heavy presses
  • Rows
  • Squats

Unfortunately, these exercises don’t do enough to effectively build muscle on your small muscle groups. To really bring out the best of your small muscle groups you will need to,

1) Focus on specific exercises

2) And a variety of training techniques

The first of these is to focus on,

Isolation exercises

Isolation exercises are exercises that allow you to focus on building specific muscles and this is the best way to build your smaller muscle groups.


The Shoulder Press

Works your

  1. Deltoids
  2. Triceps
  3. Traps

Which is great. However, to really focus on building muscle on just your shoulders, then you would perform exercises such as,

Dumbbell, cable or machine laterals

Those exercises will allow you to build muscle on your shoulders without involving other muscle groups.

If you want to take things one step further, then grab some dumbbells and perform front, side or rear deltoid raises. These exercises are by far my favourite shoulder exercises as they allow you to focus on each of the 3 heads of your shoulder muscles specifically. Now that’s what I call Isolation :).

Stay tuned for part 2 where I show you actual techniques to build your smaller muscle groups.

See you in the comments.

Incoming search terms:

Copy the code below to your web site.
Wine of the Month clubs

Speak Your Mind

Tell us what you're thinking...
and oh, if you want a pic to show with your comment, go get a gravatar!