Weak Point training

[TuftsOne]

Id like to share my thoughts on weak point training and see if you guys agree. I feel the standard articles addressing weak point training have been beat to death. Not only that but in my opinion they miss a major issue. That is, why it is a weak point in the first place.
From past experience I have noticed that my weak points have been muscles that I have a lesser degree of "control" over. That being said my approach to my weak points involves developing a better ability to contract the muscle.
Here are a few ways I do that:
1. Prior to training these weak points I will do iso holds focused on the target muscle. I do these in a position i feel maximal contraction. Not only do I focus on the targeted muscle but I try and relax any muscle groups that tend to try and take over. For me ive always had a hard time not using my delts on chest exercises. I wont even do any sets untill I can feel the targeted muscle is firing. I find this helps performed in between sets as well. Before I start any working sets I will keep the weight light untill im in the grove and only feel the correct muscle working.
2. Another way I have improved "mind muscle connection" is by practing contracting these weaker muscles on a regular bases. For me this usually involves posing as someday id like to compete. By doing this daily I find it becomes easier and easier to isolate that specific muscle. I have also expanded on this by selecting one exercise that is not overly taxing and performing it almost everytime I train. I do high rep and focus strictly on achieving a pump. The goal is not exhaustion but more just to get blood into the muscle.
3. Lastly I have found its not about finding some magic exercise but more about making the classics work for you. Sometimes the slightest tweak to form or posistioning can make all the difference. Of course everybody is built differently and that means not everyones ideal exercise selection will be different. That being true I dont think the most efficient method of weakpoint training is trying dozens of different exercises or by training too far out of the box.

Would you guys agree from your experience?

[steve_d]

The reason it is a weak point in the first place is 98% related to genetics if you are already training 'properly'. By properly I mean doing all the basic exercises (ex. bench, squat, deads, presses, curls, etc) with proper form. People get caught up on magic ways to improve outer quad sweep, or a specific head of the tricep, or 'upper pecs'. The fact is, if you get bigger everywhere, you will grow everywhere. People come in all shapes and sizes, and while doing some of the things you mention above will all a good mind muscle connection, when you grow, you will still see a similar overall structure. It's very difficult to completely isolate one body part, and not improve the other at a similar rate.

I'll agree with #3 though. You have to be using proper form. If you don't then the classic exercises can be a cause for an imbalance. Ex - if you bench with even a little bad form, you can easily get your shoulders taking over which can lead to injury, and even without injury, lead to imbalances.

If you neglect leg training, then yes, the legs won't be up to par to the upper. But if you do even just a few of the basic exercises, the legs will grow.

Injuries are a different story. If something is completely out of whack and things aren't firing, then yes, you will get an imbalance.

[Praetorian]

Like said most of the issues is genetic...some muscle groups are very stubborn in some people. As well you need to lift correctly....as an example if you cant seem to get your delts out of the bench press and cant seem to target the chest...doing #1 and #1 wont do a thing...you need to learn how to bench correctly. Once you do that you need to get very good at lifting and get to a point where you are making significant progress strength wise. No matter what you have been told you can isolate the chest all you want but you wont build any significant size benching 135lbs.

P

[steve_d]

Like said most of the issues is genetic...some muscle groups are very stubborn in some people. As well you need to lift correctly....as an example if you cant seem to get your delts out of the bench press and cant seem to target the chest...doing #1 and #1 wont do a thing...you need to learn how to bench correctly. Once you do that you need to get very good at lifting and get to a point where you are making significant progress strength wise. No matter what you have been told you can isolate the chest all you want but you wont build any significant size benching 135lbs.

P

If feeling the muscle was all it took, then imagine how big you could get just posing all day. Wouldn't that be so much easier! lol

[Praetorian]

LOL i wish!

P