Strengthing your Weakest Muscle

[johnnyboy3689282]

When you guys are on cycle, do you hit your weaker body parts more often than when your off??? Do you train your weaker body parts with more volume, or more pump, or do you lift short heavy sets. Very interested to hear some opinions....
Thanks
Johnny

 

[dylangemelli]

i can tell you this... I train each and every body part as hard as I can but when I know that I am weaker in a certain area, it just gives me that much more motivation to strengthen it as much as possible... My chest has always been a weaker area of mine and I have really gotten it to be very strong through my last cycles... I always believe in going as hard as I can possibly go but I get that little extra when I know that something needs extra work...

 

[TheSVPdeal]

I just give the weaker part a tiny bit more attention.

 

[misticat]

training doesn't change off or on.

 

[Nelson Montana]

Although muscles that are weak responders will do better on steroids, they'll still be the ones that respond the weakest.

 

[eddymerckx]

I have to many weak ones to concentrate on--

 

[johnnyboy3689282]

Ive seen some guys turn their weak parts into the strongest parts due to crazy volume training and lifting strategys.... Was jsut wondering if anyone went from like 14 in bis to 19 in bis and if it was training or oil injections... lol, so nelson, u think once its weak, its always weak???

 

[TheSVPdeal]

My shoulders use to lag behind a bit. I added some more volume to my shoulder training on first cycle. They popped out! Now my program is balanced and everything progresses at about the same rate now.

 

[Judo Tom]

Ive found that by switching things up I am able to find out what works. If something is lagging I will change up my routine until I see improvements... but on or of doesnt matter much to me.

 

[SWOLNUTZ]

Biceps are my weakest area. When i'm on aas, I train them with more volume of excercises (Right now I train them twice a week). But once I get off the aas, I"ll probably still train them twice a week, even if it means giving up some cardio sessions.

 

[stevesmi]

my workout stay the same.. only difference is the weight i am nailing on cycle is higher than off.

 

[johnnyboy3689282]

Im right there too, weak Biceps... I was just wondering about what kind of volume you guys mean... Like if im doing 12-15 sets per muscle, maybe do 18-22 for the weaker muscle?

I do switch up routine every time, never doing the same thing, and have tryed heavy volume, light volume, every machine, every angle, small explosive, negatives, fst-7, 5x5, all kinds of routines, guess its just something that comes over time.... When im on i do hit my weaker mucle harder, so maybe next time, ill try and keep the sets at the same 12-15 sets per muscle mark and just lift heavy....

Is it possible that the lack of consistency in training and always switching it up could be a reason why im not growing?

 

[Judo Tom]

you might be switching things up too soon or switching things up when they are working really well.

try to log your workouts and how you feel and what you think your progress is. if something is working well or even just working there is no need to switch it up.

on the other hand if you really give something a good shot, put in a ton of effort and the results suck. stop and think about never doing that again.

 

[stevesmi]

bigger biceps you need to hit the pullups hard.

also i would go heavy on the curls.

but start out with the pullups and work hard on those and you will start seeing bicep results

 

[Apczone]

also i would go heavy on the curls.

I don't know if it's just me but my wrists really hurt when I try to go too heavy on a bar bell or ez bar curl.

Is there any advice to avoid this? Am I doing something wrong?

 

[stevesmi]

^^^ are you wearing gloves? that can hurt your wrist and forearm development.

otherwise ease up on the weight, if it hurts listen to the body..

 

[Judo Tom]

strengthen the wrists? curls and rotations?

I have a never issue in my wrist from a broken arm and I had to do a ton of rehab doing wrist rotations with dumbells. Really helped out a ton.

 

[Apczone]

^^^ are you wearing gloves? that can hurt your wrist and forearm development.

otherwise ease up on the weight, if it hurts listen to the body..

I use gloves but they stop at my wrists. They don't wrap around my wrist

 

[stevesmi]

^^^ doesn't matter if they wrap around your wrists. the gloves change the way you grip. this is why you are having wrist problems and it will get worse. your forearms and wrists are not gonna develop with gloves.

GET RID OF THE GLOVES!

also don't be one of those guys who walks around the gym with a belt with their gut hanging out. belts also will cause a problem with your back development. if you are a powerlifter then use it when you max.. otherwise don't use a belt either.

i use nothing, the only thing i take into the gym with me is my headphones and my water. it boggles the mind how many things some guys bring.. belts, gloves, grips, wraps, etc etc. if you wrap up your knees when you squat then either you need to drop the weight you are doing or improve your omega's. most guys do not get enough omega's. grips when doing deadlifts, its a crutch. and again you won't develop things properly when you use them either. yeah you will be able to deadlift more weight but so what. those guys that depend on gloves, grips, wraps take that stuff away and they can't lift very much weight at all.

 

[Apczone]

strengthen the wrists? curls and rotations?

I have a never issue in my wrist from a broken arm and I had to do a ton of rehab doing wrist rotations with dumbells. Really helped out a ton.

Dumb bells don't bother me at all.

 

[Apczone]

Thanks for the advice. I'll try it without gloves.

 

[stevesmi]

Thanks for the advice. I'll try it without gloves.

isn't it funny how i diagnosed your problem without even knowing you don't wear gloves a few posts ago?

you know how i know this? CAUSE I USED TO WEAR GLOVES!! and i had the exact same problem you described!!

and my wrists started hurting and my forearms started hurting, they weren't growing like the rest of my body. think about why. when you wear gloves your grip becomes easier, so you aren't gripping the same and thus not strengthening your wrists and forearms. so its kinda like you are cheating when you grab a bar and your body says 'fuck it why should i develop this dudes forearms and wrists since he doesn't need it!' also there is a layer between your palm and your bar. so your wrist tends to roll . make sense? i'm not physisicst or however you spell it but if you think about it, it makes perfect sense.

no one wants to be told how to dress or what to wear when lifting, but if you are gonna learn and improve at this thing you gotta be willing to listen and learn

i'm sure guys that wear gloves will read this post and be like "shit this steve guy is a fucking douche i've been wearing gloves for 3 years straight". but hopefully they use common sense and understand WHY its not a good idea.

 

[Judo Tom]

Dumb bells don't bother me at all.

sorry meant that you take a dumbell hold it and rotate it. great exercise for rehab or prehab.

 

[burnthiscorpse]

my bi's always piss me off. They are there but I hate them.

I have just started training them on push and pull day. I dont let them rest more than 48 hrs. Even if Im at the gym doing cardio I might hit my bi's only. Even if its real quick like 4 sets to failure with an empty straight bar. Just something to keep the volume up.
Along with my usual tricep training my arms are up 5/8" in 2.5 weeks so I'd say its working.

 

[kiai]

increasing the volume works for me too but there is a time when you need to back off and have some rest and let things recover. you get this with time.

also for arms I noticed much better development when I started hitting my shoulders hard.

 

[johnnyboy3689282]

Steve i will agree with you, i do wear straps, and noticed my forearms hurting when i used some gloves not to long ago.... felt a burning in my forearms.... guess im done using straps too...

 

[johnnyboy3689282]

I have also noticed that majority of my bicep growth came from when i started hitting back twice a week... And i was doing pullups twice a week... They are slowly but surely getting bigger... Why do you think barbell curl over Dumbell?

 

[RADAR]

^^^ doesn't matter if they wrap around your wrists. the gloves change the way you grip. this is why you are having wrist problems and it will get worse. your forearms and wrists are not gonna develop with gloves.

GET RID OF THE GLOVES!

also don't be one of those guys who walks around the gym with a belt with their gut hanging out. belts also will cause a problem with your back development. if you are a powerlifter then use it when you max.. otherwise don't use a belt either.

i use nothing, the only thing i take into the gym with me is my headphones and my water. it boggles the mind how many things some guys bring.. belts, gloves, grips, wraps, etc etc. if you wrap up your knees when you squat then either you need to drop the weight you are doing or improve your omega's. most guys do not get enough omega's. grips when doing deadlifts, its a crutch. and again you won't develop things properly when you use them either. yeah you will be able to deadlift more weight but so what. those guys that depend on gloves, grips, wraps take that stuff away and they can't lift very much weight at all.

Steve,steve,steve..Oh My! I have the same problem the member has ,Pain in my right wrist doesn't matter what bar i'm using, I use an elastic Wrap on the wrist & yes i wear gloves too! Problem solved, the wrap will extra enforcement on that affected area, AND when i Squat once i reach 75% of my limit i use knee wraps also Your kneees will thank you later in life, I learned this by training with lifters that were going to the world olympics!
Not trying to knock you but just sharing my yrs of personal experience.


BTW! you're still my Bro

 

[johnnyboy3689282]

He said u should use straps n a belt on heavy sets or max sets.... I think every couple times its good without to make sure ur not outta sync...

Sent from my LG-E739 using EliteFitness

 

[johnnyboy3689282]

Sorry double post...

 

[stevesmi]

Steve,steve,steve..Oh My! I have the same problem the member has ,Pain in my right wrist doesn't matter what bar i'm using, I use an elastic Wrap on the wrist & yes i wear gloves too! Problem solved, the wrap will extra enforcement on that affected area, AND when i Squat once i reach 75% of my limit i use knee wraps also Your kneees will thank you later in life, I learned this by training with lifters that were going to the world olympics!
Not trying to knock you but just sharing my yrs of personal experience.


BTW! you're still my Bro

yes if you are going heavy or you are an olympic lifter then go for it. when i powerlifted i would use a belt when i would max. sometimes i would use wrist wraps too on my cleans to avoid pain when i would go for the jerk.

also at your age you gotta do whatever you can to dull the pain. i don't disagree with that aspect.

the only thing i might disagree with you is these young guys getting hooked on straps, belts, gloves in their teens and 20's. and not developing their backs, wrists and forearms like they should. thats why i insist guys not use them unless they are going very heavy. just like i don't support guys keep pounding away at injuries when they are young and developing chronic injuries and using anti-inflammatories.

going heavy and maxing out is brutal on the body.. thats why i stick to 3-4 reps even when i go heavy. i don't want to look like King Tut in my 40's with my entire body in wraps

 

[johnnyboy3689282]

I can honestly say when i get to the heavy deadlifts, the last 2-3 i can do with barely any grip on the bar, its the straps for sure...so i feel that i cant do as many reps sometimes... especially when cutting like now... I still lift remotely heavy but failure is around 12-15 reps every set.... And the last couple the straps really help me because im losing my grip but i get my reps clean... So is that a sign that maybe my form is getting sloppy in the end? i still feel the reps solid... Just want to hit the full arguement...

 

[johnnyboy3689282]

I hate maxing, 5 rep min....

 

[RADAR]

yes if you are going heavy or you are an olympic lifter then go for it. when i powerlifted i would use a belt when i would max. sometimes i would use wrist wraps too on my cleans to avoid pain when i would go for the jerk.

also at your age you gotta do whatever you can to dull the pain. i don't disagree with that aspect.

the only thing i might disagree with you is these young guys getting hooked on straps, belts, gloves in their teens and 20's. and not developing their backs, wrists and forearms like they should. thats why i insist guys not use them unless they are going very heavy. just like i don't support guys keep pounding away at injuries when they are young and developing chronic injuries and using anti-inflammatories.

going heavy and maxing out is brutal on the body.. thats why i stick to 3-4 reps even when i go heavy. i don't want to look like King Tut in my 40's with my entire body in wraps

I agree with this post!