When many trainers are new to the gym, they are aware of exactly two muscle groups: Chest and arms. They will bench press every time they enter the gym, and then they will knock out cable pressdowns for triceps and dumbbell curls for biceps to their heart’s desire. Granted, they will see some initial beginner’s growth. However, it certainly won’t last for long, and training in this manner will definitely not lead to a well balanced physique. Rather, you’ll see a scrawny kid with decent arms and chest whose legs, back and other muscle groups will stand out like puny sore thumbs!

No bodybuilder is going to overlook arms or chest. It’s just not going to happen. If you train, then you are hitting these muscle groups already. There’s a 99% certainty that every reader doesn’t miss biceps day.

But what about rear deltoids? Hamstrings? The serratus? Let’s face it, most of us cannot name all of the major muscle groups of the body, much less list the movements which target each of them. Let’s examine a few of the often ignored muscle groups of the body, and discuss ways they should be trained for optimal gains in muscle mass and strength.

The traps are one are of the body which are commonly ignored by trainers. This is the triangular sheet of muscle which connects the neck to the shoulders. The trapezius is trained by using exercises such as barbell shrugs or dumbbell shrugs. The exercise should use heavy enough weights to properly stimulate the area, but not so much that injury is a risk. The spinal column isn’t an area where you want to incur damage. So take it easy, train heavy but never lower than 5 or 6 reps per set.

Rear deltoids are another area that most trainers don’t realize exists until they are bounced from their first bodybuilding competition by another competitor who actually possesses very good traps! The thickness and roundness of the upper body seen in pro bodybuilders – that third dimension of thickness – comes from exercises such as bent over dumbbell laterals. Complete these in the 12 to 15 repetition range at the conclusion of your shoulder training day, before you commence with training the trapezius. Rear delts are one of the essential muscle groups foe bodybuilding success, and many trainers commonly overlook them!

The hamstrings are another vital area which is typically ignored by most bodybuilders for the first several years of training. Even some seasoned competitors seem to ignore hitting hammies year-round, instead opting for a crash course in lying leg curls in the last 6 weeks before a show when the weakness in that area becomes apparent with the lower body fat levels present. You can build up this area year round by including heavy stiff legged barbell deadlifts into your training routine.

A well balanced physique is the key to success in bodybuilding competition. The biggest man doesn’t always win, but the most complete competitor usually comes out on top!

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