Short of maybe Flex Wheeler at the ’93 Arnold Classic, every single one of us has at least one weak body part. But the question remains – what is the best way to bring up a lagging body part?
The truth is, there is no one single best way. That’s the bad news, but the good news is that using any single one of the following methods will help. But do NOT try to use all three of these methods at once or you’re asking for trouble.
Train Your Weak Body Part More Frequently
Don’t mistake this strategy for thinking more is better – it’s NOT! However, training a muscle more frequently can do WONDERS for bringing up a lagging body part quickly. By frequently I’m talking about – as a rule of thumb – training your weak body part three, nonconsecutive days per week (i.e. Monday, Wednesday, Friday).
When implementing this strategy, it’s important to significantly reduce the volume of these workouts. Therefore, the name of the game becomes brief, frequent workouts.
Train Your Weak Body Part with Higher Volume
Oddly, this strategy seems to run a bit contradictory to the above tip. But remember, I said “there is no one single best way.” But both of these methods have one thing in common – they are different from what you are doing, thus providing a new and unique stimulus.
When using this higher-volume approach, make sure to keep the frequency of your workouts for that body part the same. For most that will be about every 5 – 7 days. As for how much to increase the volume (sets & reps), start with a about a 25% increase in the number of sets you do for your weak body part and go up each week until you’re doing about double what you were doing. By this point it will be time for a much needed break.
Note: this tip works especially well for body parts like back and legs that can already withstand lots of sets and reps.
Focus on Feeling the Muscle
A guy named Arnold feeling the muscle work
Think about this – any time you lift a weight you have two options as to how to do it: 1) you can focus on ‘moving the weight’ 2) you can focus on ‘feeling the muscle.’ And there’s definitely a time and a place for each methodology, but when it comes to bringing up a lagging body part, it’s of utmost importance to really feel the target muscle working. This ensures that it’s your lagging muscle (group) doing the brunt of the work as opposed to synergistic muscles that want to kick in and help their weaker neighbor or relative.
While this may sound easy, it’s really not. The primary reason is because if you were able to really tap into (or isolate) this muscle optimally, it probably wouldn’t be weak in the first place. Therefore you really have to put your mind into the working muscle(s) to get it to ‘wake up” and do its job. But the results will be worth it.
Implementing the 3 Weak-Body-Part Solutions
As I said early on, do NOT implement all three of the above strategies at once – that’d be about as bad as having NO strategy! Instead, start with the final tip, “feeling the muscle.” Then, once you’ve done that for about a month and do feel that you can better isolate and feel that muscle working, then implement ONE of the other two strategies for 4 – 6 weeks.
After resuming to normal training for another 4 – 6 weeks, feel free to implement the other of the two strategies – all while still focusing on feeling the target muscle.
I’ve implemented all of these strategies with great results and have no doubt they will work for you, too. But do be patient, it still takes time to build muscle.
Yours in fitness,
Dr Clay
Dr. Clay,
When you say focus on feeling the muscle, would this go hand-in-hand with the other methods, or when separating it as a 3-rd strategy, are you talking specifically about using pre and or post-exhaust methods (the former if trying to “learn” how to better feel the muscle working and the latter in future phases after you are proficient at feeling it)?
I ask this because I typically focus on how I lift the load versus the load lifted, per se, but I had never looked at it as a separate strategy where I’d use it for a phase, and then rotate to another one. I merely viewed it as an adjunct to any other strategy I was using.
Any additional clarity you could provide would be appreciated, since I presume that I am likely missing a critical detail and/or completely misunderstanding something.
Thank you for your help.
How about rep speed, Doc!? Just did a search on here, but came up empty.
Thanks!
Enjoying the podcasts on here too! Keep em’ coming!
Dr Clay, just a random off the subject question. Does that say UAB on Arnold’s shirt as in the University of Alabama at Birmingham? Just curious if you knew. Might not be such a random question as I know of some “ol timers” in the Bham area that competed with the likes of Arnold and gang. Interesting….
Jack,
It sounds like you have already been able to feel the muscle working during your sets. At this point Dr. Clay suggests you should try one of the top two methods to create gains.
However, for the majority of lifters there is a clear line between those you see “lifting the weight” and those “moving the muscle”. It sounds like you are in a good place. I hope this helps.
hi Dr.clay
in relation to the lagging body parts, can increasing the volume & frequency on a single lagging body part (which in my case is my left arm) cause harm on moving and supporting joints?
Although resistance training in the long term can build stronger bones and strengthen joints i just wondered if singling out weaker body parts may irritate then joints involved??
p.s loved the book!
ross
Usually if a joint is healthy and you’re training with good form, you should have no pain. However, if it’s an overuse issue (like a hypertonic/tight brachioradialis), then jumping up in volume and/or intensity can make it worse or even cause the pain – NO DOUBT!
The key is to do work to keep the muscles healthy (stretching, massage, foam rolling, etc.), and to make GRADUAL increases in both volume and intensity – especially volume.
Yep, that’d be UAB as in the University of Alabama at Birmingham! Arnold actually spent a decent amount of time in Birmingham over the years. His movie called Stay Hungry was filmed there (Sally Fields co-starred). I believe that’s when he initially spent decent time there.
I’ve met and chatted fairly extensively with some of the ‘old timers’ that got to spend lots of time with him when he was in the ‘Ham. By all accounts, Arnold is an incredibly captivating individual. And in the brief time I spent with him…all I can say is that no any description I could give would be inadequate. His energy is LITERALLY palpable! I’ve met many ‘famous’ people, yet none compare to the “Arnold Experience” as many people call it.
Dean, working on some new stuff for the Dr Clay show now
Regarding rep speed: although this deserves a post in and of itself I generally recommend taking 2-4 seconds to resist the weight (this is often ‘lower’ the weight, but not on things like pull-downs) but apply force as fast/hard as safely and reasonably possible. This not only makes each rep safer (no fast/jerky change of directions), but also makes them more effective (i.e. activates maximum number of motor units).
Dr Clay,
In your article ’7 things i wish i knew when i started bodybuilding’ on tnation, you told to train in all rep ranges. So how would i increase the volume while training in all rep ranges? What if i was doing low volume training and it was time i decided to change the program, should i do medium volume or high volume? And how would i transition out of that low volume phase?