Everyone wants to know how to improve their lagging body parts including myself; after all we are only as strong as our weakest muscle group. However I wanted to flip the emphasis today on your stronger body parts. The ultimate physique is one which has no flaws, no weaknesses and flows from one corner to the next. Unfortunately, 99% of the population were not created with such genetics therefore the next best thing is a physique which has balance. Balance is key, having crazy arms and a flat chest is no good. This is why I am going to share with you 3 pointers to ensure your physique is balanced.
Strong Muscle Groups
Don’t flatter yourself here; we are talking muscle groups which have always looked good since the day you picked a dumbbell up. For me my arms have grown very easily and always looked full, as has my back. With that said my arms are not such a priority to me these days, I find one good workout on them every 3 weeks is adequate with maybe 1-3 working sets on a weekly basis just to keep them stimulated.
What you don’t want to do is train your strongest muscle groups harder than your other muscle groups which is a very common mistake. Why? Simply because we all like to look good, but doing this will make your weak muscle groups appear even weaker.
Don’t get me wrong, I am not saying because you have a decent chest stop training it – instead I am saying if your strong muscle groups are VERY strong in comparison to your weaker muscle groups go easier on them and nail them once every 3 weeks instead.
Weak Muscle Groups
This is a fine balancing act between over training and being complacent. Before I go on, let me just reiterate a weak muscle group is one which you train as HARD as your weaker muscle groups yet there is little response. Your calves are not a weak muscle group if you don’t train them; they are just poorly developed because there is a lack of stimulation on your behalf.
In my opinion there are 4 things you can do to bring up a weak muscle group and these are –
1. Train them twice a day
2. Use ultra-high volume training occasionally
3. Use new exercises/angles
4. Turn the heat up, make the workouts INTENSE
Twice a day training needs to be done right. For me it means doing very low rep training in the morning with a rep range of 3-5 using a compound exercises for 5-8 sets. In the evening you go completely against the grain of the first workout and use drop sets, triple drop sets, giant sets and keep the rest periods of a minimum leading to maximised blood flow. The idea is to excite the high threshold motor units in the morning and overload the area with nutrient rich blood in the evening.
Very high volume training is something which I also feel can help a weak muscle group, in essence it sometimes means over training. As long as you make this a once every 3 weeks kind of workout this should help. The kind of volume I am talking about is up to 4o working sets with 30-60 second rest periods.
My chest is terrible yet I smash it within an inch of its life every week, and some. The one approach I have finally found which is making it grow a little is using new angles. We are talking variations of dumbbell presses where I twist my wrists, dumbbell flies with varying repetition tempos, cable flies with very slow negatives and several cable cross-over variations. This is just one example of ripping up the usual approach and trying something new.
Finally, intensity can be a huge factor. Some people lack intensity on certain muscle groups, namely legs! If this is the case, keep rest periods to 30 seconds and train for at least 45 minutes non-stop on that muscle group, it should feel like PAIN!
Antagonistic Muscle Groups
Simply put these are opposing muscle groups such as your biceps and triceps, back and chest or quadriceps and hamstrings. If one is a lot more developed than the other your overall balance can really suffer from certain angles.
If this is the case, simply spend more time on the weaker areas.
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