My top tips to help improve a lagging or weak body part:
- Overload the area. MUST and I mean MUST be increasing the load you’re lifting over time especially in the main compound lifts. Think of like this… You want to be increasing the amount of volume/load/weight the area lifts over time. You do this by increasing the weight, sets and reps gradually. More weight lifted over time = increased muscle size and density. SIMPLE!
- Increase the frequency of your sessions AKA target the muscle MULTIPLE times per week. In a previous program that I completed last year I focused purely on bringing my chest up. I trained chest every Monday, Thursday and Saturday each week for 3 months straight and noticed great results. By increasing the frequency this means you increase the load the muscle is under which = RESULTS!
- Target the area from ALL angles. This is crucial. Adding a variety of exercises to the area ensures the muscle reacts, breaks down and then grows back BIGGER.
- Focus on HEAVY movements at the start of the session when your fresh and the focus should be on purely increasing the weight you’re lifting each week.
- When you move onto the accessory work focus more on the squeeze and contraction of each rep rather than the weight so you get the best of both worlds.
- On your weak body part day add a cheat meal or a refeed meal or an overall high calorie day to ensure maximum growth on these days.
- Overall, ensure you’re eating at a slight calorie surplus.
Need help with a program focusing on a specific weak muscle group? Email me below for more information:
