improving weakpoints

[epc512]

wuts best split to to improve weakpoints....my weakpoints are chest, tris and bak...strong are shoulders and bis
current split: bis tris
legs
off
shoulders
back
chest
off

[Ronnie Rowland]

As a baseline-organize your workouts as follows:

Monday-
Chest
Calves

Tuesday-
Lats
Abs

Wednesday-
Deltoids
Traps

Thursday-
Biceps
Triceps

Friday-
Legs

Off
Off

H. Repeat training cycle following week

[Drummerboy]

epc, that schedule is not really that great. 2 major muscle groups is a bad idea for most.

Thats a push/pull day you mention here on some of you days Ronnie. This works for some... so try it and see... For people who may not have time to go 5 days a week, ill offer a 3 day split, consisting of heavy compounds, a couple iso's, all high intesity (no greater than 7 reps to fail, only 2 sets per excersize). warmup only on first excersize, pyramid about 4 sets at 8,6,4,2 reps at 50%,60%,70%,80% the weight you will lift for sets. You dont need to warmup again for the remainder of the excersises on any day, just the first one. It will warmup all muscles for the major group. Do the excersises in order, major compounds first, iso's last. Shoulder need very little direct training, cause you nail em hard on chest and back day anyway. I know ppl will disagree with such a small set of excersises, but taken to failure on every set before you hit rep 8 will provide you with adequate stimulation for muscle growth. Hope you know how to eat and rest!

Day 1

Chest (flat bench, incline bench, wide grip dips)
Tris (skull crushers, cable pushdowns)
Shoulders (seated dumbell military, standing side laterals)

Day 2 - off

Day 3

Legs (Squat, leg press, leg curls, standing calf raise, seated calf raise)
Abs (any crunch to failure, use weight if you have to, any oblique workout to failure)

Day 4 - Off

Day 5

Back (Deadlifts, overhand chinups, bent over barbell rows, shrugs)
Bi's (standing barbell curls, dumbell hammers, you can throw in wrist curls if you like)


If your cycling, you can rest a little less. This plan makes sure there is no overlap in training to allow proper healing. Almost everyone overtrains whatever they consider weak. I did. When i backed off, and went to 100% intensity for every set to failure, i started to grow my slow bi's and chest.

~DB~

[Ronnie Rowland]

Training each muscle group twice every 7-8 days also works well to break plateaus for weak muscle groups.!

5 days a week is not the best plan for everyone. 3-4 days per week can be better for some like DRUMMERBOY suggested. You'll have to experiment to see what works best for your body.

[Drummerboy]

^^ yeah... ive found that training every 5 days for a group works for me... but you have to find your own niche for sure!