Programme To Target Weak Bodyparts

Squatty · 28-09-2006, 04:01 PM

I've been trying to put a programme together, where the emphasis is on the bodyparts that I feel are lagging.

The three main areas I'm trying to concentrate on are:
1) Upper pecs
2) Upper back width
3) Outer quads

Someone suggested the following routine this morning. It involves training each bodypart as normal but having an extra day per week that is solely for the weak areas:

Monday: Chest & Hams
Tuesday: Quads & Delts
Wednesday: Back & Calves
Thursday: Arms
Friday: Target Day

On target day, the exercises will be: Incline dumbbell press, inlcine flyes, lat pulldowns, wide chins, hack squats, leg extensions

How does this sound to folk. If you agree with the target day, are there better exercises that I could be doing on that day.

Cheers guys

razg · 28-09-2006, 07:32 PM

I'm not sure another day is what you need, in terms of growth. I would change ALL chest work to either incline, or decline/dips. As for upper back, the most profound change i've seen has been since adding weighted chins of varying grips - there's no cheating to be done the way there always is with lat pulldowns. Perhaps make these exercises the first thing you do on the appropriate day, and really make sure you hit them hard - dropsets, really slow negatives, push to failure and beyond.

wigz · 28-09-2006, 07:44 PM

im with ragz here mate, try to increase the intensity of your workouts and target those week spots on there allocated days.

**LeeB** · 29-09-2006, 10:29 AM

i dont have an EXTRA day for lagging bodyparts... i add a few sets to the end of another workout.. so at the moment im bringin up my calves.. so i train them twice a week.. once on their normal session and once after chest/back (because this is roughly half the amount of time to teh next calf workout).... however on the extra sets ill use intensity techniques (usually volume training or supersets) so its very quick!

Squatty · 29-09-2006, 03:56 PM

Quote:

Originally Posted by LeeB

i dont have an EXTRA day for lagging bodyparts... i add a few sets to the end of another workout.. so at the moment im bringin up my calves.. so i train them twice a week.. once on their normal session and once after chest/back (because this is roughly half the amount of time to teh next calf workout).... however on the extra sets ill use intensity techniques (usually volume training or supersets) so its very quick!

Let me be sure I've got this right then mate. Although you don't do an extra day for lagging bodyparts, you do hit them more often than the non-lagging parts.

Raz - I like what you're saying and I think I'll just zero in on incline work for the next few weeks on chest days (that might be tough psychologically because my flat bench has been exploding over the past four weeks - can I give it up temporarily)

I'll work out a revised routine over the weekend and post it up. Thanks for all the input lads

GALTONATOR · 29-09-2006, 06:32 PM

Unless your massive already just focus on getting stronger and bigger those weak parts wil come up!

crazycal1 · 29-09-2006, 09:41 PM

Quote:

Unless your massive already just focus on getting stronger and bigger those weak parts wil come up!

thats my thoughts on the matter too

GALTONATOR · 30-09-2006, 11:11 AM

great mind think alike

**LeeB** · 30-09-2006, 04:53 PM

Quote:

Originally Posted by Squatty

Quote:

Originally Posted by LeeB

i dont have an EXTRA day for lagging bodyparts... i add a few sets to the end of another workout.. so at the moment im bringin up my calves.. so i train them twice a week.. once on their normal session and once after chest/back (because this is roughly half the amount of time to teh next calf workout).... however on the extra sets ill use intensity techniques (usually volume training or supersets) so its very quick!

Let me be sure I've got this right then mate. Although you don't do an extra day for lagging bodyparts, you do hit them more often than the non-lagging parts.

Raz - I like what you're saying and I think I'll just zero in on incline work for the next few weeks on chest days (that might be tough psychologically because my flat bench has been exploding over the past four weeks - can I give it up temporarily)

I'll work out a revised routine over the weekend and post it up. Thanks for all the input lads

yes if i specifically want to bring a bodypart/area up ill hit it twice a week - BUT not with the same exercises/methods twice a week.. ill look to stimulate it in a different way!

if you have a lagging bodypart and you focus simply on strength and getting bigger as has been suggested then chnaces are that bodypart will stay lagging... as the reason its lagging in the first place is because your form/technique/training is missing it out in some way!

Squatty · 30-09-2006, 05:43 PM

Sorry to be a pain Lee but want to make sure I'm on the right lines here.

So, if during my normal chest workout I do incline dumbbell presses and incline flyes, does that mean that if I do incline work for my chest later in the week, I could do incline barbell presses and say, perhaps, incline cable crossovers.

If that's right I'll give it a go next week and get one of the trainers to check out my technique at the same time

28-09-2006, 04:01 PM	#1 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Programme To Target Weak Bodyparts I've been trying to put a programme together, where the emphasis is on the bodyparts that I feel are lagging. The three main areas I'm trying to concentrate on are: 1) Upper pecs 2) Upper back width 3) Outer quads Someone suggested the following routine this morning. It involves training each bodypart as normal but having an extra day per week that is solely for the weak areas: Monday: Chest & Hams Tuesday: Quads & Delts Wednesday: Back & Calves Thursday: Arms Friday: Target Day On target day, the exercises will be: Incline dumbbell press, inlcine flyes, lat pulldowns, wide chins, hack squats, leg extensions How does this sound to folk. If you agree with the target day, are there better exercises that I could be doing on that day. Cheers guys

29-09-2006, 10:29 AM	#4 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 1,992 Rep Power:	i dont have an EXTRA day for lagging bodyparts... i add a few sets to the end of another workout.. so at the moment im bringin up my calves.. so i train them twice a week.. once on their normal session and once after chest/back (because this is roughly half the amount of time to teh next calf workout).... however on the extra sets ill use intensity techniques (usually volume training or supersets) so its very quick! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

28-09-2006, 07:32 PM	#2 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	I'm not sure another day is what you need, in terms of growth. I would change ALL chest work to either incline, or decline/dips. As for upper back, the most profound change i've seen has been since adding weighted chins of varying grips - there's no cheating to be done the way there always is with lat pulldowns. Perhaps make these exercises the first thing you do on the appropriate day, and really make sure you hit them hard - dropsets, really slow negatives, push to failure and beyond.

28-09-2006, 07:44 PM	#3 (permalink)
wigz Making Progress Join Date: Sep 2005 Location: Manchester Posts: 429 Rep Power:	im with ragz here mate, try to increase the intensity of your workouts and target those week spots on there allocated days.

29-09-2006, 06:32 PM	#6 (permalink)
GALTONATOR Making Progress Join Date: Mar 2006 Location: RINGWOOD, HANTS Posts: 107 Rep Power:	Unless your massive already just focus on getting stronger and bigger those weak parts wil come up!

30-09-2006, 11:11 AM	#8 (permalink)
GALTONATOR Making Progress Join Date: Mar 2006 Location: RINGWOOD, HANTS Posts: 107 Rep Power:	great mind think alike

30-09-2006, 05:43 PM	#10 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Sorry to be a pain Lee but want to make sure I'm on the right lines here. So, if during my normal chest workout I do incline dumbbell presses and incline flyes, does that mean that if I do incline work for my chest later in the week, I could do incline barbell presses and say, perhaps, incline cable crossovers. If that's right I'll give it a go next week and get one of the trainers to check out my technique at the same time