Weak body parts are in our human nature. It’s only natural for humans to gravitate towards things that make them feel strong and shy away from those that make them feel weak. Consequently, the strengths become stronger and the weaknesses become even weaker.
This is what happens with our body parts also. Typically, weak body parts are a function of genetic limitations combined with poor exercise techniques. The thing is that once you have a weak body part, implementing a balanced workout won’t fix it.
You need to have an imbalanced workout program with more emphasis placed on your weaknesses. But sometimes putting a lot of effort into your weak points, can quickly lead to joint problems or overuse injuries. Our muscles can take the heat, but our joints can’t.
Most coaches think that compound movement such as presses, squats, deadlifts, rows, etc. are great for building muscles and should definitely be the framework of your program, but they’re also tough on the joints.
Here are the solutions to forge the lagging muscle group without torturing your joints, regardless of what split or training program you’re using.
- Chest. Work out your chest once or twice a week using heavier bench press variations. Also do 3-4 sets of 10 to 20 reps of push-ups, dumbbell flyes or neutral-grip dumbbell presses for an additional one to three times per week.
- Shoulders. For maintaining your shoulder health, limit overhead pressing to once a week and execute the remainder of your shoulder workout with more shoulder-friendly exercises such as dumbbell lateral raises, cable lateral raises and rear delt reverse flyes. Do 8 to 15 reps for 2-4 sets on two or three extra days.
- Back. Do heavy deadlift, row, and chin-up variations once or twice a week, doing the remainder of your upper back work such as inverted rows, face pulls, scarecrows, bodyweight chin-ups and chest supported rows for 3-4 sets of 10 to 20 reps.
- Quads. Do your heavy squats, dead squats and lunge variations once or twice a week and add some additional quad work such as reverse sled drags and goblet squats, another one to three times a week.
- Hamstrings. Do a heavy lift or RDL variation once a week and add some work such as sliding leg curls, hamstring body curls, and machine leg curls an additional one to three days a week, doing 3-4 sets of 8 to 15 reps.
You don’t have to use the same exercises for all your additional workouts. It is best if you switch it up and only focus on one body part at a time.
If you feel like you have several weak body parts to address, you might need to focus on getting stronger overall and start your weak points training when you’ve built up a strong solid base of strength and muscle.
Let’s go through three easy fixes for weak body parts.
- When what you are doing isn’t working, you have to let it go.
The worst mistake you can do is to stick to the same routine and perform it week after week after week even though you know it’s not taking you anywhere. Don’t refuse to change and continually repeat something that isn’t working.
- Do less for strong body parts and more for the weak ones.
If you are following a hard training protocol and giving it all, you should lose some sets and volume for a strong body part and put that effort and energy into a weaker one.
- Creativity will go a long way.
If you can think of a way to take the basic exercises and perform them in a different unique way, do it! Just a small change can be very stimulating both mentally and for new growth. It can also help you better feel the muscles you’re targeting.
Try new things and see what works for you and what can stick in your training routine. Your mind to muscle connection is important when it comes to improving a weak point.
Everybody has a tough or weak body part. But you now have some great ideas to start working on your weak points and make them strong. Go ahead and do some action and make your body stronger each day.