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Home » Emma Lennon

Posts by Emma Lennon

Emma Lennon

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.

Bro Split Guide: Example and Spreadsheet

By Emma Lennon
Last updated February 5, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

If you’ve been in the gym a while, you’ve likely come across the term “bro split” and wondered what exactly it means. A bro split routine is a 5-day training program that trains each major muscle group on its own training day once per week.

Bro split workout routines have fans and critics. Some claim they are outdated and ineffective for those looking for strength and muscle gains. Others promote them as a great approach to building muscle and strength.

Here, we’ll explain exactly what a bro split routine entails, how to use this training style yourself, unpack the pros and cons of a bro split, and bust some popular myths about bro splits.

[Read more…]

Filed Under: Bodybuilding Program, Programs




The 8 Best Ways to Grow Underdeveloped Shoulders

By Emma Lennon
Last updated January 4, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Do you want stronger, more muscular upper arms and shoulders? Have you been consistent with your shoulder workouts but still lack definition and muscle mass? If you want to build thick, rounded boulder shoulders – you’re in luck.

Read on to learn why your deltoids aren’t growing. You’ll also find the best exercises and training strategies to help you grow weak or underdeveloped shoulder muscles.

[Read more…]

Filed Under: Exercises
Tagged With: Underdeveloped Muscles



The 8 Best Ways to Grow Underdeveloped Abs

By Emma Lennon
Last updated December 11, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Are you frustrated by a lack of muscle growth and definition in your abdominal region? Have you been working hard in the gym and optimizing your nutrition but still have a soft, undefined midsection?

You’ve come to the right place. We’ll explain why your abdominals aren’t growing, the barriers to visible six-pack abs, and the best exercises and strategies to build a more muscular, chiseled torso.

The 8 Best Ways to Grow Underdeveloped Abs

Underdeveloped abdominals occur when your abs are weaker or smaller than other upper body muscles. Weak abs result from low muscle density of the abdominals, especially the rectus abdominis or visible six-pack section of your core. A lack of visible abdominals can also result from excess abdominal body fat tissue covering the muscle fibers. 

You can strengthen weak abdominals by prioritizing effective core exercises to add bulk to the ab muscle fibers, improving the mind-to-muscle connection with your core muscles, doing heavy compound lifts, and managing lifestyle factors like sleep and stress.

You should also address your nutrition and training to reduce your body fat percentage and make your abs more visible. 

The 8 Best Ways to Strengthen Underdeveloped Abdominals

  1. Rule out medical conditions
  2. Measure and control your body fat percentage 
  3. Prioritize effective abdominal strengthening exercises
  4. Consider and accept your genetics
  5. Optimize your nutrition
  6. Do more heavy compound lifts
  7. Address your stress 
  8. Question whether ripped abs are worth it 

Rule out medical conditions

Before embarking on the ambitious fitness journey to achieve a visible six-pack, ensure you don’t have a medical condition preventing you from reaching your goals. Some rare genetic disorders like prune belly cause a lack of abdominal musculature and other symptoms.

Other conditions like hypothyroidism, menopause, Cushing’s disease, sleep apnea, diabetes, edema, depression, and gut disorders can also make it extremely difficult to attain visible abs. Always consult your doctor to rule out medical issues and ensure your fitness goals, nutrition, and training plan are safe and appropriate for your health. 

Measure and control your body fat percentage

No matter how strong and well-developed your abdominals are, you won’t be able to see them if a thick layer of abdominal fat covers them. You can measure your body fat percentage using several methods, ranging from inexpensive calipers to sophisticated and expensive measures like hydrostatic weighing. 

The level of leanness required for visible abs differs for everyone and varies significantly between men and women. You don’t need to get a precise body fat measurement. A rough estimate will help determine how far you are from being lean enough to see your ab muscles.

Prioritize effective abdominal strengthening exercises

Even very lean individuals won’t be able to see their abs if the muscles are too small and weak to pop through the skin. Challenging ab work, like weighted and hanging ab exercises, will bulk up the muscle tissues to make them stronger and more visible.

One study found that ab roll outs using a stability ball, ball pikes, and hanging leg or knee raises most effectively engage the muscle fibers in the upper and lower rectus abdominis and internal and external obliques. 

The primary function of the rectus abdominis is to move the torso between the rib cage and the pelvis. Exercises that shorten the distance from the sternum to the hips, like machine crunches or pike variations, build stronger, bulkier abdominals.

Consider and accept your genetics

Some people win the genetic lottery and can maintain visible abs year-round without an overly restrictive diet and exercise regime. Unfortunately, for most of us, a permanently shredded torso and popping six-pack are impossible to maintain without sacrificing our social lives and mental and physical health.

If you are genetically predisposed to store more fat around your middle, prioritize developing realistic goals that align with a healthy and sustainable lifestyle. Even with optimal training, some people need to maintain an unhealthily low body fat percentage to see their abs. 

You can do this for a while without too many consequences, but over a sustained period, your hormones, mood, libido, and quality of life will start to feel the effects of chronic dieting and intense ab training. 

Optimize your nutrition

As discussed above, some people need to reduce their body fat to see their abdominal muscles. The most straightforward way of doing this is spending some time in a moderate caloric deficit to lose fat tissue as it is burned for energy.

To maintain strength and muscle mass when dieting, continue to consume enough protein daily. You also need enough carbohydrates to support your training sessions and dietary fats for healthy hormones, skin, and digestion.

Conversely, if you are already lean but have small or underdeveloped abs, you may benefit from eating in a caloric surplus to build more muscle tissue. Consuming enough total calories, good-quality protein, carbs, and fats will promote abdominal growth.

Do more heavy compound lifts

Targeted ab exercises are one part of the equation for dense, thick abdominal muscles. You also need to prioritize heavy compound lifts in your training plan. Heavy squats, deadlifts, bench presses, and lunges train your core muscles with high-intensity resistance, forcing them to get bigger and stronger to handle the load.

Many lifters can successfully build muscular abs without any targeted abdominal exercises and solely through heavy compound lifting. However, if your abs are stubborn or lagging, you may need to add around six to nine sets of direct ab training on top of your heavy lifts.

Address your stress

If your stress levels are high, you may face significant challenges in reaching your physique goals. Cortisol, the stress hormone, is linked with increased stores of abdominal fat tissue and a higher overall body fat percentage. 

Stress from external factors like work, or internal factors like poor mental health, have consistently been associated with an increased risk of obesity and belly fat accumulation. 

People leading stressful lives are also more likely to have less time to exercise, poor sleep quality, and a lack of time or mental energy to prepare wholesome meals. 

These factors make building muscle, losing body fat, and having quality gym sessions harder. Making lifestyle changes that reduce stress levels will help you lose body fat, strengthen and define your abs, and lead a happier, healthier life.

Question whether ripped abs are worth it

Extremely low body fat can hinder your quality of life, impede your strength, and impact your libido and hormone levels. Since body fat distribution and visible abs are often down to genetics, don’t give up 90% of what makes life enjoyable to look 10% leaner.

There’s a good reason why losing fat becomes more difficult over time. When you approach a very low body fat percentage, your body will use compensatory mechanisms to prevent further weight loss. Although the human body is remarkable, it cannot discern between experiencing a famine and a calculated strategy to cut for summer., 

Your metabolism will start to adjust to keep you within your body’s preferred set point range. It may start breaking down muscle tissue, increasing grehlin (the hunger hormone), and making you highly food-focused. You may experience disrupted sleep as your endocrine system pumps out adrenaline to motivate you to seek food rather than rest. 

The 20 Best Exercises to Build Stronger Abdominals

  1. Machine or cable crunches
  2. Weighted sit-ups
  3. Ab roll-outs 
  4. Bosu ball cable crunches
  5. V sit-ups
  6. Planks
  7. Side planks
  8. Reverse planks
  9. Hanging leg or knee raises
  10. Dumbbell v-sit Russian twists
  11. Mountain climbers
  12. Ball or slider pikes
  13. Lying leg raises
  14. Seated leg tucks
  15. Lying toe touches
  16. Reverse crunches
  17. Oblique crunches
  18. Pallof presses 
  19. Bird dogs
  20. Woodchoppers 

In addition to targeted abdominal exercises, heavy compound lifts like squats, deadlifts, push-ups, pull-ups, and lunges recruit the abs to stabilize your torso. Use a combination of targeted abdominal exercises and heavy full-body lifts to target the abs in different ways and build stronger, thicker core muscles.  

What are underdeveloped abs?

Underdeveloped or weak abs occur when your abdominal muscles lag in strength, size, or density. Common causes of weak abdominal muscles are poor form when doing ab exercises, insufficient volume for targeted ab training and heavy compound lifts, and poor nutrition.

Strengthen weak abs by performing a few sets of core work three or four times a week. Perfect your form, engage your core in heavy compound lifts, and optimize your nutrition to achieve hypertrophy and fat loss goals.

Abdominal Muscle Anatomy

Your core comprises four main muscles collectively known as your abdominals — understanding how these muscles function will help you identify and address your weak points.

The transverse abdominis (TVA) is the deepest layer of your core. The TVA sits underneath the rectus abdominus and stabilizes the spine and pelvis, especially during heavy lifts like squats. Strengthen the TVA to build a firmer, flatter stomach, avoid injury, and create a strong abdominal foundation.

The rectus abdominis (RA) is the six-pack section of your core. These muscles sit closer to the surface of your skin and grow outward to create visible bumps on your torso. Your RA allows and controls the movement of your rib cage pulling towards your pelvis, such as the movement pattern of a basic crunch.

The external and internal obliques (EO and IO) work synergistically to control torso twisting and lateral flexion. The obliques are on top of one another, outside of your ribcage. Obliques are heavily involved in rotational core training like Russian twists and anti-rotational movements like the Pallof press.

Weak Abdominals FAQs

How often should you train your abs?

If you do enough heavy lifting overall, you don’t need any specific ab training to maintain or build abdominal strength. To grow severely underdeveloped or weak abs, train them twice a week with six to nine total sets of direct ab work.

With what intensity should I train my abs?

Bodyweight exercises generally provide enough intensity to maintain or build abdominal strength. If you have ambitious ab hypertrophy goals, weighted exercises will help develop thicker, denser ab muscles. Ahtlean-X provides a helpful overview of how to optimize your training and nutrition to achieve visible six-pack abs.

What rep range is best for building abdominal muscles?

Your core muscles require a combination of higher-rep, lower-weight training, and heavier exercises with fewer reps.

You should do half your ab training with lower intensity and higher reps (15-20+) and the other half in the 8-12 rep range with higher intensity or added resistance. 

Are visible abdominals a sign of fitness?

No. Having visible abdominal muscles does not indicate a more robust core or better overall fitness. Genetics determine your body fat distribution and the visibility of your abs.

If you build muscle quickly and don’t store much body fat around your torso, you will find it easier to get a visible six-pack.

If you struggle to grow your abdominal muscles and are predisposed to store more belly fat, you will probably have difficulty getting your abs to show. Many of the fittest and most muscular athletes in the world don’t have a protruding six-pack. Focus on your performance goals and overall wellness, and don’t get discouraged or obsessed with an arbitrary aesthetic goal. 

Grow Underdeveloped Muscle Groups

If you enjoyed this post, check out our other guides on how to grow lagging muscle groups.

Best Underdeveloped Hamstring Exercises

The 8 Best Ways to Grow Underdeveloped Hamstrings

Best Underdeveloped Traps Exercises

The 8 Best Ways to Improve Underdeveloped Traps

Best Underdeveloped Abs Exercises

The 8 Best Ways to Grow Underdeveloped Abs

Best Underdeveloped Lower Chest Exercises

The 8 Best Ways to Grow an Underdeveloped Lower Chest

Best Underdeveloped Oblique Exercises

The 7 Best Ways to Grow Underdeveloped Obliques

Best Underdeveloped Biceps Exercises

The 8 Best Ways to Grow Underdeveloped Biceps

Best Underdeveloped Core Exercises

The 8 Best Ways to Build an Underdeveloped Core

Best Underdeveloped Front Delt Exercises

The 8 Best Ways to Grow Underdeveloped Front Delts

Best Underdeveloped Triceps Exercises

The 5 Best Ways to Grow Underdeveloped Triceps

Best Underdeveloped Upper Ab Exercises

The 8 Best Ways to Improve Underdeveloped Upper Abs

Best Underdeveloped Rear Delt Exercises

The 7 Best Ways to Grow Underdeveloped Rear Delt Muscles

Best Underdeveloped Shoulder Exercises

The 8 Best Ways to Grow Underdeveloped Shoulders

Best Underdeveloped Upper Chest Exercises

The 8 Best Ways To Grow An Underdeveloped Upper Chest

Best Underdeveloped Back Exercises

The 8 Best Ways to Improve An Underdeveloped Back

Filed Under: Exercises
Tagged With: Underdeveloped Muscles



The 7 Best Ways to Grow Underdeveloped Obliques

By Emma Lennon
Last updated November 23, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Do you want to build a strong core but aren’t sure which exercises to choose? Perhaps you’ve been doing crunches, sit-ups, and leg raises for months without seeing the abdominal strength and definition you desire. 

The obliques (internal and external) are a crucial but often neglected upper body muscle group that controls spinal rotation, stabilizes the spine and hips, and gives your torso a v-shaped taper.

We’ll detail the best exercises and training tips to fire up your internal and external oblique muscles and give you the strong, chiseled core you always wanted.

The 7 Best Ways to Grow Underdeveloped Obliques

Weak obliques happen due to focusing your core training on the rectus abdominis or the visible six-pack section of your abs. Your obliques are a vital muscle group that stabilizes rotational movements, controls forward bending, and aids in maintaining an upright posture.

You can strengthen weak obliques by including more targeted oblique exercises, prioritizing stabilization and anti-rotational core work, bracing your core during functional movements, and practicing diaphragmatic breathing.

[Read more…]

Filed Under: Exercises
Tagged With: Underdeveloped Muscles



The 7 Best Ways to Grow Underdeveloped Rear Delt Muscles

By Emma Lennon
Last updated November 23, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Do you want to improve your posture and build a fuller, more muscular upper body? Your rear delts are crucial for well-rounded shoulders and a healthy spine and shoulders. Many popular shoulder exercises focus on the anterior (front) and medial (side) deltoid muscles. Read on to learn how to target underdeveloped rear delts for stronger, healthier, and more muscular shoulders.

Underdeveloped rear delts occur when the muscles on the back of your shoulders are smaller or weaker than other muscle groups in your upper body, like the front or side deltoids or the traps. Common reasons for underdeveloped rear delts include neglecting targeted posterior delt exercises, poor technique, and a weak mind-to-muscle connection with this small muscle group.

You can grow underdeveloped rear deltoids by increasing your weekly rear delt training volume, perfecting your technique, and moving through a full range of motion. You can also use advanced techniques like pauses and tempo work for added time under tension. 

We’ll explore these methods for growing underdeveloped rear delts in more detail, so you can start building the boulder shoulders of your dreams.

[Read more…]

Filed Under: Exercises
Tagged With: Underdeveloped Muscles



The 8 Best Ways to Grow an Underdeveloped Lower Chest

By Emma Lennon
Last updated November 23, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Have your lower pecs stopped growing despite consistent training and seemingly endless bench pressing? If you struggle to build a more muscular, fuller lower chest, you’ve come to the right place. We’ll cover the best strategies to grow an underdeveloped lower chest, show you some of the best exercises, and explain the optimal rep ranges and intensities for lower pec growth.

[Read more…]

Filed Under: Exercises
Tagged With: Underdeveloped Muscles



The 8 Best Ways to Build an Underdeveloped Core

By Emma Lennon
Last updated November 23, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Have you spent hours doing crunches and sit-ups without achieving a strong, stable core? Do you want to build a sound foundation that improves your posture, stabilizes heavy compound lifts, and gives you a chiseled-looking midsection? 

Popular abdominal exercises often focus on the rectus abdominus, the “six-pack” section of the abs located on the front of your stomach. But these muscles are only one part of your core. Your abdominal training must target all the different core muscles that span from the top of your ribcage to your hips.

We’ve collated the best ways to build underdeveloped or weak core muscles. We’ll cover the best exercises, rep and set ranges, and intensities to strengthen weak core muscles.

[Read more…]

Filed Under: Exercises
Tagged With: Underdeveloped Muscles



The 5 Best Ways to Grow Underdeveloped Triceps

By Emma Lennon
Last updated December 3, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Underdeveloped triceps occur when the muscles on the backs of your arms lag in size or strength compared with other muscles like the biceps or delts. You can grow underdeveloped triceps by increasing weekly volume, training the triceps with more intensity, and prioritizing tricep isolation exercises that emphasize the long tricep head. 

The triceps are the largest muscle in your upper arms, but some lifters struggle to increase their size and strength. If you want to build larger upper arms, targeting the triceps is critical. 

We’ll review the best ways to grow triceps to increase your upper body musculature. We’ll also share some of the best triceps exercises, ideal rep ranges, and tips to help you build stronger and bigger triceps. 

[Read more…]

Filed Under: Exercises
Tagged With: Underdeveloped Muscles



The 7 Best Long Head Bicep Dumbbell Exercises

By Emma Lennon
Last updated October 24, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Your biceps have two distinct heads – the long head and the short head. The short head is located on your inner upper arm and adds width and density to your biceps. Your long head bicep is on the outer side of your arm and gives your upper arms an impressive peak that adds height and looks great in shirts (or out of them). If you want a higher bicep peak, focus on including some of the most effective long head bicep exercises. You can train your long head biceps with cables, barbells, kettlebells, resistance bands, and even your own body weight for movements like chin-ups and pull-ups. 

What if you are stuck in a small hotel gym with minimal equipment? Or maybe you’re training from home or while on the go. We’ve got you covered. We review the best long head bicep exercises using only dumbbells so that you can keep effectively training your biceps peaks anytime, anywhere.

  1. Dumbbell Hammer Curls
  2. Incline Dumbbell Curls
  3. Unilateral Preacher Dumbbell Curls
  4. Alternating Dumbbell Curls
  5. Dumbbell Drag Curls 
  6. Concentration Curls
  7. Supinating Dumbbell Curls
[Read more…]

Filed Under: Exercises
Tagged With: Exercises for Muscle Groups



How Much Does a Hex Bar Weigh?

By Emma Lennon
Last updated October 26, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Hex bars, aka trap bars, are becoming more widely used. Popular hex bar exercises include hex or trap bar deadlifts and hex bar shrugs. 

But how much does a hex bar weigh? Accurately tracking your weights is essential for progressive overload, especially if your goal is hypertrophy. But without knowing the hex bar weight before adding weight plates, it is hard to precisely track weights over time. 

Unfortunately, the weight of a hex bar (or trap bar) differs between various makes and models. Your gym’s brand and type of hex bar will determine its weight. 

We’ll review some of the most commonly used hex bars and describe how much they weigh, so you can more accurately track your lifts in the gym.

[Read more…]

Filed Under: Resources




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