Here we have a great article from Josh Beet who goes into depth and gives practical tips on how you can bring up weak points.
I think it’s fair to say we all have body parts that have room for improvement, fair?!
ESTABLISH YOUR WEAK AREAS
For me it’s my shoulders. In my opinion my deltoids have always lacked fullness & that rounded appearance making them look flat & well, small.
So, over the past 12 months I’ve been blasting my shoulders as I’d consider them my weakest part on my body. It’s important to dial in and focus on weak areas to give you a more well-rounded physique.
REVIEW YOUR CURRENT TRAINING HABITS
I think we’re all guilty of that fact that sometimes we’re too close to the project to spot where an error or fault lies and we continue to go through the motions. So, I decided to write down all the exercises I did during my previous shoulder workouts. I took into account sets, reps and rest periods. I also considered whether or not I included drop sets, super sets etc.
Once I had everything written down I could then overview my shoulder routine and check out where it could be improved.
FORMING A STRATEGY
My first major issue as mentioned was that visually I lacked rear deltoid. This gave me a really flat and narrow appearance. When overviewing my current shoulder regime I noticed a lack of rear deltoid focus too which consequently led me to introducing a lot more rear delt work. In addition most of my exercises were very repetitive which clearly has made my shoulder development less receptive causing it to come to a standstill. In addition my sets and reps didn’t vary all that much giving me a smooth appearance as opposed to the vascular, more defined visual I desired.
It shocked me at how bog standard my shoulder work outs were and it was certainly time for a change.
Firstly I decided to split my shoulder work out into 2 sessions. The first session was focusing on upper trap and rear deltoid work which would tie in with my back routine in hope that it would give my shoulders a thicker appearance. My other session was focusing on anterior and side deltoid. This would give me more room to add a variation of exercises into my plan over 2 sessions as opposed to ‘over training’ and cramming it all into one session.
I then decided to completely vary my rep ranges, sometimes going as little as 5 reps per set working up to 50 reps on some sets. This way I would exercise all muscle fibres in aim to give me a more complete visual on my shoulders.
Here is an example of my training sessions for my updated shoulder work outs. Please note that there is now no session is the same. These are examples that I did last week.
Session 1 - Back & Rear Delts –
- Body Weight Chin Ups (warm up) – 3 Sets, 20 Reps
- Deadlift – 4 sets, 10-15 Reps
- Wide Grip Lat Pull Down – 4 Sets, 12 Reps
- Overarm Barbell Rows – 4 Sets, 15 Reps
- Underarm Barbell Rows Super Set with Bent Over Flies – 3 Sets, 12 Reps each
- Face Pulls – 3 Sets, 20 Reps (slow & controlled)
- Reverse Peck Deck Drop Sets – 3 Sets, 12 Reps then till Failure
Session 2 – Medial & Anterior Deltoid –
- Rotator Cuff Warm up (10 minutes)
- Seated Dumbbell Press – 4 Sets, 15-20 Reps
- Seated Lateral Raises – 4 Sets, 20 Reps
- Smyth Machine Shoulder Press using locks (explosive reps) 4 Sets, 10 Reps
- Upright Rows Super Set with Front Raises holding 20kg Weight Plate – 3 Sets, 12 Reps
- Arnold Press Drop Sets – 3 Sets, 12 Reps then Till Failure (all reps slow and controlled)
Obviously, some people may have strong shoulders and may not need to improve their shoulders in particular but the concept of overviewing your training methods and adjusting your training principles applies to all body parts! We can all review current habits and principles. Once this has been done we can then plan a strategy or plan of action to improve.
Good luck guys!