Training weak points involves the identification of weak muscles or muscle groups compositionally, and employing plans to develop these areas so that they become balanced with other muscles and groups. When many individuals begin training the focus is on developing muscle mass. Once this mass has been achieved, the focus should shift from quantity to quality. Identifying the areas which are weak is often subjective, but it is useful to employ the use of calculators such as the Grecian Ideal, use mirrors, or even the opinions of your contempories . It is then a question of adjusting training strategies in order to focus on these areas, to achieve complimentary proportions with other areas of the body. It often involves the addition of extra exercises to training sessions to augment the definition and quality of the muscles. Many individuals commonly focus on their strong points as opposed to their weak points but by ignoring weak points, there is a progressive widening gap which can ultimately take years to overcome. Irrespective of what level of training an individual is at, it is important to be objective in identifying and overcoming weak points, by adjusting diet and training.

Overcoming Weak Points

One simple technique commonly used to overcome weak points is the “priority principle” in which the weak muscle groups are trained first in a session whilst the body’s energy levels are highest and intensity is at its greatest.

Another method of overcoming weak areas is to increase the volume of training in a weak muscle group by increasing the number of sets by a couple, until greater development is visible, and then returning to the more balanced training plans but by adding a staggered system where a set is carried out for the weak point muscles in addition to normal sets for every fourth set.

There may also be occasions when body parts become weak points through overtraining, meaning that there is insufficient time for them to grow. It is important to recognise when this is the case and when muscles need time to recover, by adapting training at these times so that muscles are not overtrained. Overtraining can be as detrimental to body composition as undertraining. As you become more experienced as a trainer, you will intuitively be able to tell when a lack of progress is attributable to undertraining or overtraining, but a common sign of determining overtraining is the lack of achieving “the pump” in a targeted muscle group during a workout.

Summary

Experienced exercisers learn to train intensely in quick training sessions, permitting their muscles sufficient time to recover and grow between workout sessions. Whilst exercise stimulates the growth of muscles, it is during rest and recovery that it occurs.  When a body part becomes a weak point, incorporate exercises which work those muscle groups and prioritise them in your training program.