Page 27 - NGA NATURALmag 2019 SPRING-SUMMER Issue

Spring-Summer 2019
training training weaknesses first in in in in in your workout (for example try training training hams/glutes before quads on a a a a a a a a a a a a a a lower day day if they are a a a a a a a a a a a a a a weakness) or or or giv- ing a a a a a a a a a a a a a a a a weakness weakness its its own own day day day (for example train arms on a a a a a a a a a a a a a a a a a day day day day day of of its its own own rather than at at the the the end of of a a a a a a a a a a a a a push day day day day pull day day day day or upper day day day day if they are a a a a a a a a a a a a a weakness) 7 8 Increase frequency This can also be be a a a a a a a great way to to get in more volume volume It may not be be a a a a a a a a a a a a a a bad idea to to have days where volume volume load and/ or or intensity is higher or or lower throughout the the week when increasing frequency rather than just trying to blast a a a a a a a a a weakness with heavy com- pounds several times a a a a a week 9
10 Stay patient Muscle growth is incred- ibly slow for for someone who who has been training for for a a a a a a a while and who who is drug-free Take the time you need prioritizing weaknesses to see meaningful progress Also keep in in in in mind that most of of this time should be spent out of of an energy deficit for the most progress Give these tips a a a a try for your your weak muscle groups during your your next off season! You may be amazed just how much added muscle is there the the next time you you scale your diet down for a a a a a show n n 1 If you struggle feeling a a muscle group during heavy compounds try doing higher rep isolation work first For example if your your back is is a a a a a a a a a a weakness and you you you have a a a a a a a a a a a hard time feeling your your lats while rowing try doing something like like a a a a a a a a a a a straight arm cable press down first almost like like an Before labeling a a a a a a a a a a body part as a a a a a a a a a a weak- ness make sure you you have a a a a a a a a a a a a couple of of years of of consistent hard training under your belt Most of of this time should also have been spent out of of a a a a a a a a calorie deficit because that is is is where muscle growth is is maximized You need time to to really be be able to to to determine if you do have muscle groups that tend to to grow easier than others Add volume to to weak body parts More volume volume typically leads to to more growth if you are still recovering Be smart and make reason- able increases in in in in fin in in in in volume with each increase increase In addition you you may may find that increasing training volume volume fin in in in in in in in in one muscle group may may require you you to to decrease training volume volume for others in in in in order to to recover 2 Make sure your form form is is good on all movements There is is evidence that proper form form can increase muscle muscle activation in in the target muscles If your your form is sloppy leave your your ego at at the gym door and tighten it up 3 Choose movements where you actu- ally feel feel the targeted muscle being worked For example if you you have a a a a a a a a a weak chest and and feel feel barbell bench in in your your shoulders and and triceps more more than your your chest but feel things like dumb- bell bell pressing cables fly movements etc more more in in in in your chest nix the the barbell benching and stick to pressing variants where you you you feel the the target muscle doing work There is no movement you you “have” to to do do in in order to to grow 4 Use intensity intensity techniques techniques There is typi- cally a a a a a a a a limit to to how many intensity intensity techniques techniques a a a a a a a a drug-free athlete can tolerate and recover from However when programmed intelligently doing more intensity techniques for a a a a a a a weak muscle group can be a a a a a a a a a a great way to get in in in some extra volume and intensity I personally do a a a a a a a a a lot more drop sets sets rest pauses supersets tempo work etc than I used to do Make sure the the reason you you stop a a a a a set is due to to fatigue in in the the muscle group you you you are tar- geting For example if you you you have a a a a a a a a weak back but stop rowing movements when when your your grip gives out (when your your your back back is still able to to do more) back back growth likely won’t be optimal If your your goal is is is hypertrophy there is is is nothing wrong with using straps in in in this situation You can always do direct grip/forearm work work on on another day or or or or even later in the same workout 5 “activation” exercise 6 Prioritize weaknesses in in in in your training plan This can be done through either things like NGA NATURALmag
27