Training Methods to Bring Up Weak Bodyparts

By Nick Nilsson
Author of Mad Scientist Muscle

 

If you've got a weak bodypart or you have a certain aspect of a bodypart that you have a really hard time developing, I've got a great technique for you...very simple and very effective.

Training Methods to Bring Up Weak Bodyparts

I've been using it with great success for quite awhile now and it's a simple two-step process.

Step 1.

Find an exercise that works that target muscle or target area of that muscle effectively.

Step 2.

Do a 15-minute block of Time-Volume Training with that exercise three times a week.


It's just that simple.

Now, if you're not familiar with Time-Volume Training, it's a GREAT technique of mine for putting a lot of very focused training volume onto a specific muscle/exercise without overly fatiguing the nervous system. It's very straightforward to execute and you can do it with literally ANY exercise.

And I have to say, when you're dealing with weak bodyparts and trouble spots, you NEED to put a lot of training volume onto them to really make a difference.

 

So back to Step 1 - Finding an exercise that works the target muscle or target area/aspect of the muscle...

This is really the key to making this work. I've put together a list of some common trouble spots and exercises of mine that work them effectively.

 

1. Inner Chest

One Dumbbell Press for Improving Upper and Inner Chest Cleavage
Shifting Grip Bench Press for Inner Chest
Inwards-Resisted Band Bench Press

 

2. Upper Chest

The BEST Way to do Incline Barbell Bench Press


3. Back Thickness and Width

How to Use Partial Range Stiff-Legged Deadlifts to Blast Your Upper Back
Decline Lying Pulldowns
Corner Rack Pull-Ups

 

4. Lower Abs

Incline Bench Hanging Leg Raises

 

5. Core Strength

Two Dumbbell Ball Twists
Barbell Curl Squats
One-Shoulder Barbell Squats

 

6. Wider Shoulders/Side Delts

Dumbbell Shoulder Palm Presses
Lateral Delt-Focused Dumbbell Presses
Chain and Plate Laterals

 

7. Biceps/Arm Size

Nilsson Curls
Reverse Curls
Optimal Incline Dumbbell Curl Technique

 

8. Triceps

Feet-Suspended Close-Grip Push-Ups
Bodyweight Triceps Extensions to Close-Grip Push-Ups
Incline Face Away Pushdowns

 

9. Outer Hips and Thighs and Inner Thighs

Speedskater Squats
Cable Cross-Over Machine Adductions

 

10. Glutes

One-Legged Glute Deadlifts
One-Leg Bench Squats

 

 


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