What can you do when you lack the muscle size you want on a particular area of your body?
There are those areas of you body that for whatever reason don’t develop as quickly as others–for example, it could be your abs, delts, or biceps. You can sit back and except it or you can attack your weak body part by making it a priority.
I’m often reminded of the story about Arnold Schwarzenegger–he wasn’t happy with his calf development, so he cut off the legs of his sweatpants so that his calves would be obvious to everyone, which motivated him to work them harder than ever before. The weaker a particular muscle group is, the more effort you have to put into training it.
You can use several techniques for prioritizing your workouts to bring up weak body parts.
- Schedule a weak bodypart so that you train it immediately after a rest day, when you are recuperated and strong.
- Change the order of your bodypart training to hit lagging muscles at the beginning of a workout rather than later on when you’re fatigued.
- Change the exercises in your workout to create the kind of development you’re looking for–more compound , mass-building movements if size and strength are your goals, and more single-joint, isolation exercises if you want to build more shape and definition.
- Put extra effort into learning the best exercise techniques, especially in weak areas, to increase the intensity and effectiveness of specific bodypart exercises.
- Alter your workout program to include a variety of new exercises that will force you to work against unfamiliar stresses. Never train your weak bodypart the same way two workouts in a row.
- Choose different training partners who push your bodypart training to new levels. For example, if your back is lagging, on back day train with someone who’s strong in that area.
Don’t overtrain a weak body part in an attempt to rush results. I’ve seen others overtraining a weak body part doing way too many sets who ended up looking smaller instead of bigger. Many think high-volume workouts will produce the desired results. Remember, you have to train smart as well as hard, especially with weak areas. Make the proper training adjustments, then be consistent with your program long enough to achieve noticeable gains–at least a few months. When it comes to building the best body, the need to fine-tune your program never ends. A strong point today may end up a weak point later on. Your body will continue to change over time. You need to constantly evaluate your progress and make adjustments as you go along.
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