Weak Points! Best way to fix them?

[Ninja]

Hey everyone this one of my first posts, have been reading a lot though.

Started out training seriously a year ago now with my goal being to compete in a BBing competition in 2012.

Just wanting some advice on everyones weak points and how you address them?

Im finding I am gaining muscle no problem, putting on 13kg with a little extra body fat (Im around 17-18% atm) The problem being I have obvious differences in various body parts. Ie Back, Chest, shoudlers, tri's, quads and hams have developed well. Parts that are lacking are Biceps, calves and forearms.

I realise 90% of this is genetic but what is it that you guys do to bring up weak body parts? Hit them on an extra day? Lift differently? How do you fit extra lifts into your week without overtraining and affecting other body parts? My split is currently:

Monday- Chest & Tri's

Tuesday- Legs

Wed- Abs/cardio

Thursday- Back & Bi's

Friday- Shoulders/Whatever

Weekends off

Any advice would be appreciated!

Sory for the life story haha

[PeterDolan]

Post up pics so that we can see what's really weak and what's not

[tinytraps]

You prioritize them. Biceps are a weak point for me, I personally hate them but I try and work them 2xpw once with back and then again with tris. If you have a weak point do more work for it i.e more sets, more weight, more frequency. Do that til its no longer weak then do it again for another lagging part. Im guessing for a bodybuilder itll depend on trying to balance out proportions more than just pure size.

[alex-art]

.. Parts that are lacking are Biceps, calves and forearms...

Same story here. It's like you don't "need" this guys doing basics like squat, deads or bench.

What I'm doing now is adding pure pump sets for biceps after heavy bar curls, doing calves on the floor after standing or seated calves raises and included forearm curls in a hands day.

Can't say for biceps yet but I definitely started to feel calves during workout and next day pain is awesome \:D/

[HarryB]

With weak bodyparts sometimes you just have to look at your exercise performance for those bodyparts. Make sure you are targeting those areas with the exercises you are doing or there's no point doing them. For example I don't do bb curls because they hurt my wrists and so that limits how much I can focus on working my biceps. Once you have found an exercise(s) that you can really feel then just do these start applying your normal overload training principles to them. Sometimes you ego will take a bit of a hit but who cares!

[aidangro]

.. Parts that are lacking are Biceps, calves and forearms...

Same story here. It's like you don't "need" this guys doing basics like squat, deads or bench.

What I'm doing now is adding pure pump sets for biceps after heavy bar curls, doing calves on the floor after standing or seated calves raises and included forearm curls in a hands day.

Can't say for biceps yet but I definitely started to feel calves during workout and next day pain is awesome \:D/

some time's i have no idea what you are talking about alex :shock:

[alex-art]

some time's i have no idea what you are talking about alex :shock:

What exactly you don't understand mate?

I was always building my weight training on the basic exercises compare to most of other who's training to be a gay model. As a result my back, quads and triceps are the most developed parts but lacking biceps and calves. So now I'm trying to improve them

[Sifo-Dyas]

Hey everyone this one of my first posts, have been reading a lot though.

Started out training seriously a year ago now with my goal being to compete in a BBing competition in 2012.

Just wanting some advice on everyones weak points and how you address them?

Im finding I am gaining muscle no problem, putting on 13kg with a little extra body fat (Im around 17-18% atm) The problem being I have obvious differences in various body parts. Ie Back, Chest, shoudlers, tri's, quads and hams have developed well. Parts that are lacking are Biceps, calves and forearms.

I realise 90% of this is genetic but what is it that you guys do to bring up weak body parts? Hit them on an extra day? Lift differently? How do you fit extra lifts into your week without overtraining and affecting other body parts? My split is currently:

Monday- Chest & Tri's

Tuesday- Legs

Wed- Abs/cardio

Thursday- Back & Bi's

Friday- Shoulders/Whatever

Weekends off

Any advice would be appreciated!

Sory for the life story haha

In some cases when we believe we have a weak body part we will put too much emphasis on this weak body-part and we can even tend to over-train it and it seems the harder we work at improving that weakness the longer it continues to lag behind the other body-parts that are growing well.

My advice - Find someone who's strengths are your weaknesses, (someone with huge biceps and calves, ask to join in or be trained for a few sessions on biceps and calves.) Use these sessions to identify where you can improve the isolation and intensity in your own training and they will grow fast.

[HarryB]

Hey everyone this one of my first posts, have been reading a lot though.

Started out training seriously a year ago now with my goal being to compete in a BBing competition in 2012.

Just wanting some advice on everyones weak points and how you address them?

Im finding I am gaining muscle no problem, putting on 13kg with a little extra body fat (Im around 17-18% atm) The problem being I have obvious differences in various body parts. Ie Back, Chest, shoudlers, tri's, quads and hams have developed well. Parts that are lacking are Biceps, calves and forearms.

I realise 90% of this is genetic but what is it that you guys do to bring up weak body parts? Hit them on an extra day? Lift differently? How do you fit extra lifts into your week without overtraining and affecting other body parts? My split is currently:

Monday- Chest & Tri's

Tuesday- Legs

Wed- Abs/cardio

Thursday- Back & Bi's

Friday- Shoulders/Whatever

Weekends off

Any advice would be appreciated!

Sory for the life story haha

In some cases when we believe we have a weak body part we will put too much emphasis on this weak body-part and we can even tend to over-train it and it seems the harder we work at improving that weakness the longer it continues to lag behind the other body-parts that are growing well.

My advice - Find someone who's strengths are your weaknesses, (someone with huge biceps and calves, ask to join in or be trained for a few sessions on biceps and calves.) Use these sessions to identify where you can improve the isolation and intensity in your own training and they will grow fast.

This is a good idea although sometimes asking guys who have a genetically strong bodypart how to train your genetically weak bodypart is like asking an ectomorph how to get lean. Especially calves! I tend to think you find someone who once had that same weakness and ask them how they rectified it. I'm not going to ask a guy who was huge at 15 how to get huge, I'll learn more from a guy who used to be puny and got huge...

[thatwaslight]

Hey everyone this one of my first posts, have been reading a lot though.

Started out training seriously a year ago now with my goal being to compete in a BBing competition in 2012.

Just wanting some advice on everyones weak points and how you address them?

Im finding I am gaining muscle no problem, putting on 13kg with a little extra body fat (Im around 17-18% atm) The problem being I have obvious differences in various body parts. Ie Back, Chest, shoudlers, tri's, quads and hams have developed well. Parts that are lacking are Biceps, calves and forearms.

I realise 90% of this is genetic but what is it that you guys do to bring up weak body parts? Hit them on an extra day? Lift differently? How do you fit extra lifts into your week without overtraining and affecting other body parts? My split is currently:

Monday- Chest & Tri's

Tuesday- Legs

Wed- Abs/cardio

Thursday- Back & Bi's

Friday- Shoulders/Whatever

Weekends off

Any advice would be appreciated!

Sory for the life story haha

In some cases when we believe we have a weak body part we will put too much emphasis on this weak body-part and we can even tend to over-train it and it seems the harder we work at improving that weakness the longer it continues to lag behind the other body-parts that are growing well.

My advice - Find someone who's strengths are your weaknesses, (someone with huge biceps and calves, ask to join in or be trained for a few sessions on biceps and calves.) Use these sessions to identify where you can improve the isolation and intensity in your own training and they will grow fast.

This is a good idea although sometimes asking guys who have a genetically strong bodypart how to train your genetically weak bodypart is like asking an ectomorph how to get lean. Especially calves! I tend to think you find someone who once had that same weakness and ask them how they rectified it. I'm not going to ask a guy who was huge at 15 how to get huge, I'll learn more from a guy who used to be puny and got huge...

[Shutupandsquat]

... You could always just inject synthol directly into the muscle. But seriously, sometimes it just takes a little patience. Training them twice a week is a possibility also. Roelly Winklaar did that with his arms and now look at them! Just do some research online on how pros have done what they've done (although they're all on roids and you won't have the same growth, it will still help).

[HarryB]

... You could always just inject synthol directly into the muscle. But seriously, sometimes it just takes a little patience. Training them twice a week is a possibility also. Roelly Winklaar did that with his arms and now look at them! Just do some research online on how pros have done what they've done (although they're all on roids and you won't have the same growth, it will still help).

Sometimes steroids just increase the disparity between muscle groups. Got to get a handle on your form and work from there.

What is good is that you recognise there is an issue and want to rectify it.

[Shutupandsquat]

That's why I wasn't being serious, Harry.

[startinfromscratch]

most peoples biggest weakpoint is their faggy weak mind......

[Rookie]

^ REAL TALK.... Especially when it comes to leg training, people f*ck around and wonder why they're Jonny Bravos

[HarryB]

That's why I wasn't being serious, Harry.

Lol I know was just being a bit facetious. If you saw the turkey baster of a needle you need to use for synthol you're eyes would water. I'm hurting just thinking about it!!

[Shutupandsquat]

That's why I wasn't being serious, Harry.

Lol I know was just being a bit facetious. If you saw the turkey baster of a needle you need to use for synthol you're eyes would water. I'm hurting just thinking about it!!

Yeah. I've seen some syringes. Needles don't really phase me though, but it would probably hurt more considering you'd be doing it to yourself haha

[thatwaslight]

That's why I wasn't being serious, Harry.

Lol I know was just being a bit facetious. If you saw the turkey baster of a needle you need to use for synthol you're eyes would water. I'm hurting just thinking about it!!

Lol really how big? drawing size?

[HarryB]

Its more the length, yes drawing size and you're supposed to go as deep in the belly of the muscle so at 1.5 inch. I couldn't do it myself but seen it done. If you don't go deep enough the muscle looks smooth and too obvious. I'm cringing thinking about it. Oh and SAS, this isn't like your dr giving you a flu shoot, think more apple corer ha ha ha

[Shutupandsquat]

Its more the length, yes drawing size and you're supposed to go as deep in the belly of the muscle so at 1.5 inch. I couldn't do it myself but seen it done. If you don't go deep enough the muscle looks smooth and too obvious. I'm cringing thinking about it. Oh and SAS, this isn't like your dr giving you a flu shoot, think more apple corer ha ha ha

I would have figured haha. No pain no gain would apply here.

[thatwaslight]

Its more the length, yes drawing size and you're supposed to go as deep in the belly of the muscle so at 1.5 inch. I couldn't do it myself but seen it done. If you don't go deep enough the muscle looks smooth and too obvious. I'm cringing thinking about it. Oh and SAS, this isn't like your dr giving you a flu shoot, think more apple corer ha ha ha

f*ck that, what if you hit a vein?.... :shock:

[samoan_muscle]

Its more the length, yes drawing size and you're supposed to go as deep in the belly of the muscle so at 1.5 inch. I couldn't do it myself but seen it done. If you don't go deep enough the muscle looks smooth and too obvious. I'm cringing thinking about it. Oh and SAS, this isn't like your dr giving you a flu shoot, think more apple corer ha ha ha

Wouldnt suggest using 1.5s for Biceps or Triceps!!!

1" are fine i reckon. For Synthol use.

[HarryB]

Only going by what I have seen and heard. The idea is to basically get the build up close to the bone so it swells the muscle from underneath. When guys have just hit the peak with like a 1 inch the swelling isn't distributed and looks retarded plus in delts and stuff when you diet down you lose all detail. Mind you why are we even talking about it lol it looks shit anyways. Now esiclene, that was good lol