Question #2 “What about Spot Reducing or Spot Specific Training?” (25.4% of questions)
As good as it sounds to target these areas for reducing or even muscle building, the results from such efforts are usually disappointing at best and often prove to be of little or no use. The only body part that shows any real potential for spot training are the ab muscles (see Question #3).
The reason is that the storage areas for your excessive weight are predetermined and genetically imprinted. These areas are the first to show gains and last to show losses. This is not to say you cannot lose fat in these areas, but changes require an approach that burns calories overall, which, in turn, affects these specific areas. Spot building by targeting a certain muscle or muscle group can have slight benefits, but the results are more often marginal due again to individual genetics.
This is not to say that you cannot fight the genetic prototype. Your general body type and muscle size & overall strength remain proportional to the surrounding muscles & your overall training techniques.
The Bottom Line: