How do you train weak muscle groups?

A weaker muscle group can be trained more than once a week. But you should train him only to the point of fatigue. Let's say that all principles are adhered to. A big problem for many bodybuilding enthusiasts is bringing in muscle groups that seem to lag behind.

One of the most commonly used methods to remedy this problem is to train the particular muscle group several times a week. However, overtraining will put an end to your quest for muscle mass gains, so you should be tired of avoiding this in your quest to build a balanced physique. Deciding which muscle groups to train together can be confusing. Prioritize muscles by performing them first in training.

If your calves are small or weak, you'll want to perform them first on leg day, not at the end. You'll be able to get the most out of your muscle before fatigue starts, when concentration and energy are high. You have to thread the needle between training each muscle group enough to keep gaining muscle and strength, without developing muscle imbalances or injuries. The best way to perform an active rest is to reduce the volume to just 6 sets and only work the muscle group once per rotation, without fail, for a week or two, depending on how long the training frequency for the muscle has increased.

With a routine like this, you can rest a decent amount between workouts and continue training your arms at normal volume. This is because if you train the other six major muscle groups with heavy compound exercises, your core gets enough indirect training that you don't really need a separate workout just for your core. Pro tip: Train in mesocycles (usually 4-week blocks) and vary the repetition ranges in each block and see which ranges you respond best to. What's more, other studies show that as you move toward your genetic potential for muscle growth, you can benefit from training each muscle group more often than this.

Active rest belongs to the method of providing a low volume to a muscle group or your cardiovascular system so that you don't fall into overtraining, but don't lose shape either. However, figuring out how to train these six main muscle groups in your training program isn't easy. Most people say that the chest and triceps should be trained together, since both are involved in bench and head pressure. In many cases, muscle imbalances like these will simply resolve on their own over time as you gain more training experience.

That's why you'll find some abdominal training at the end of some of your other workouts in the plans below. However, if they don't, or if you don't want to wait to find out, it's worth doing more volume (sets or reps) for your lagging muscle groups and less for your stronger muscle groups. If you don't want to train five days a week, you have a few more options to make sure each muscle group gets the attention it deserves. Now that you know which muscle groups to train together, let's see what exercises you should use to train them.

Colleen Sluder
Colleen Sluder

Professional student. Friendly food aficionado. Friendly food evangelist. Passionate zombie scholar. Friendly zombie maven. Certified bacon nerd.