The Ole’ Double Whammy!

Identify the Problem

 Once you’ve chosen your method of assessing your physique, look for the following things:

1 Strong point or bodyparts.
2 Weak points.
3 Length of your muscle bellies (particularly in your weak bodyparts).
4 Relative balance between the left and right sides of your body.
5 Balance between your upper and lower body (are you top-heavy?).
6 V-taper from shoulders to waist,
7 Taper from muscles to joints (i.e., from your quads to your knees).

Recuperation Myths

FEEDER WORKOUT SUMMARY 

Two day after your primary workout

One work set extended by two additional rest pause sets

6-10 reps (to failure)

Rest 15-20 seconds

3-6 more reps (to failure)

Rest 10-15 seconds

1-4 reps (to failure)

 1) Increase in frequency of training for weak bodypart.
A great deal has been written about overtraining and the importance of allowing for
adequate recuperation in order to maximize progress from training. What most people
neglect to understand is that overtraining is largely systemic in nature. In other
words, it is not your back or quads that are overtrained — it is your body that is
overtrained from a back or leg workout for which it wasn’t ready. Overtraining is a
state in which the nervous system and the body’s waste removal/ nutrient
replenishment systems are unable to keep up with the
demands of your training.

2) Decrease in training volume for other bodyparts.
A temporary decrease of 15-20% below the volume of training that your body has
become accustomed to will free up resources which can be directed towards your
weak bodypart. Ideally, you should complete all of your other training sessions
feeling as if you want to, and are capable of, doing more. You should be literally
 “chomping at the bit” to push it hard once it is time to begin your
 specialization workout.

It is unlikely that you will suffer a noticeable loss in other bodyparts
during this period and, if you do, it should quickly correct itself once
you have reincorporated a more balanced routine.

3) Plan to train your weak parts when you are fresh. 
It is simple and it makes sense. Start each rotation of your weekly
training cycle (right after a rest day) with your specialization workout.
If possible, even take your second rest day of the week after your
specialization day. When possible, train the weak bodypart at the
beginning of your workout sessions (the only exception to this might be arm training).

4) Emphasis on "feel" over poundage.   
The most common mistake made when trying to improve a weak bodypart is
trying to train too heavy. Trying to push big weights with a bodypart that
you probably already do not have good “neuromuscular communication” with
will only cause you to recruit other bodyparts to help you cheat the weights up.
The more you can feel the exercise in the targeted area, the better.
Useful techniques to get the most out of the weights may include 1) holding and
squeezing hard at the contracted part of the exercise (i.e., seated rows,
leg extensions), 2) emphasizing the stretch on each rep
(dumbbell flyes, chins), or 3) non-locking reps (leg presses, shoulder presses).

5) Manipulate "range-of-motion" to your advantage.  
Become aware of the interplay of various muscle groups in a movement.
For instance, when performing most pressing movements for the chest,
the pectorals are prime movers at the bottom half of the range-of-motion.
As the weight approaches lockout, the triceps become more dominant.
If pecs are your weak point, your triceps may already tend to take over
too much of the work. A shorter range of motion, emphasizing the bottom of
the movement could be the answer.

6) Focus on increasing poundages.   
No, this is NOT a contradiction to Point #4. Proper form and an emphasis on
 "feel" of the movement is your primary consideration but you also want to
 be push heavier poundages by the end of the specialization phase. It should be
  your primary goal to at least perform an extra rep or two during each of
  your specialization workouts without any degradation of your lifting form.
  If you followed Point #2 and adequately reduced volume for your other
  bodyparts, this shouldn’t be difficult to accomplish.

7) Off-season time is specialization time.
Growth is limited during any dieting phase. If you are trying to improve a
weak bodypart six weeks from a contest, then you have started too late. Use
your non-competitive off-season (when you are happy and well-fed) as the time to
 hammer your weak points. If you cycle your calories throughout the week, plan so
 that your “extra calorie/additional carb” days fall on the same days as your
 specialization workout.

8) Keep your specialization phases limited to 6-8 weeks at a time.
Eight weeks is the maximal amount of time for a specialization phase
(six weeks is preferable). Any more than this and mental focus and muscle
size/strength gains starts to dwindle. For extreme weak points perform a
second specialization phase but ONLY after taking an equal amount of time in
which you return to your normal training routine. Limit the number of specialization
 phases to a maximum of three a year (no more than two for the same bodypart).