THERE ARE SEVEN WAYS TO PRIORITIZE, AND THESE CAN BE COMBINED.
1. WORK WEAKNESS FIRST: Hit your lagging area initially in your workout and your strongest areas last. This way, you’ re able to address your straggler when your energy, strength, and focus are highest to better overload that area and stimulate growth.
2. INCREASE VOLUME: You may also want to boost the workload for the targeted area. For example, our sample routine emphasizes medial deltoids by hitting them first in the shoulder routine with three exercises followed by only one exercise for front delts and another for rear delts.
3. FOCUS WHOLE WORKOUTS: It may be most effective to give your greatest liability its own workout or pair it with only a smaller body part, like abs. In the case of lagging legs, try breaking quadriceps and hamstrings into separate sessions days apart.
4. AVOID STRONG POINTS: On the flip side, you may be lucky enough to have a body part that is so far outpacing the rest of your physique that you can and should avoid working it entirely until better balance is achieved. Doing so frees up time and energy to devote to your laggards.
5. DOUBLE UP: You can arrange your split to hit straggling parts twice as frequently as strengths. For example, if your back isn’ t keeping up, try attacking it with two workouts weekly while you stress other areas once. Do different exercises in those two
TRAINING SPLIT
PRIORITY BASICS Focus more on your physique weaknesses and less on your strengths. Arrange your workouts to hit your weakest muscle or part of a muscle first when your energy, strength, and focus are greatest. A lagging body part may need to be trained twice weekly, doubling its workload. Work weak body parts after a rest day.
PRIORITY TIP SHEET Use photos, videos, or the assessment of an expert to evaluate strengths and weaknesses. If possible, don’ t keep your weak body parts covered up. Expose them to motivate improvements. Increase the intensity and / or volume to attack your weaknesses. Write down specific goals, such as measurements and exercise totals, to map out a prioritization strategy.
sessions. For back, you can devote one workout to thickness( deadlifts and rows) while the other is focused more on width( mostly pullups and pulldowns).
6. REST BEFORE: Assemble your split to hit weaknesses in the first workout after a rest day when you’ re raring to go. So, if you train every day but Sundays and your legs lag, make a squat rack appointment for Mondays.
7. EXPOSE WEAKNESS: During his teen years, Arnold Schwarzenegger’ s calves were like pool cues. When he made expanding his lower legs his top priority, he wore shorts constantly— he even cut his sweat pants off at the knees— thus exposing his greatest liability to all and fueling his drive to turn it into a strength. He did, ultimately building two cows. Don’ t hide weaknesses. Expose them and eliminate them.
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