5 Tips to Improve Your Weak Body Parts
A weak body part is simply an underdeveloped body part.
An underdeveloped body part will not only negatively affect your aesthetic, but it can also cause postural issues, plateauing, movement compensation, chronic muscles tightness, or in some severe cases, can lead to injury. Addressing these weaklings, you will acquire a proportional looking body, and all these listed problems above will sort it way out.
Here are 5 useful tips on how to address a weak body part.
1. Pre-Fatigue Method
The pre-fatigue method is a method that activates the targeted muscles with an isolated movement. For example, your weak body part is your chest, you are having trouble feeling your chest on a big compound lift such as barbell chest press, here is what you can do. Start off with doing three sets of cable chest flys, then you get on your main lift. This way, you isolating and awakening that weak muscles group that you want to target, so when you are back on that compound movement, it intensifies the mind muscles connection on your targeted muscle group.
2. Release and Stretch your Tight Muscles
Muscles work in pairs, in technical terms, concentric of one muscle will lead to the eccentric of another. Think of it this way, if one is accelerating, the other one will be decelerating, so your joints stay still while performing a movement. However, if muscles work in pairs, which mean a dysfunction on one flesh will also lead to dysfunction on another. Let’s say you got a tight hip flexor, the function of a hip flexor is created hip flexion, the opposite of hip flexion is a hip extension, and the muscle that is responsible for the hip extension is the glute. Because of the tightness in your hip flexor, now you have weak gluteus muscle. Release the tight and shortened muscles will free up a range of motion for the antagonist muscles which allow it to work on its full range motion, which leads to an increase in strength in that muscles.
3. Follow a Well-planned out Training Program
Many of the imbalances are coming from the disproportionate training regime. Especially for those who don’t even follow training programs, not only it will make it hard to track your progress and a lot of time causes the over-developing in some muscles group. For example, if your training program consists of a lot of squats, leg extensions, leg press, but not enough hip hinge or hamstring work. Over time, an imbalance will be developed due to the lack of working volume on the hamstrings and glutes.
4. Focus on your Training Technique
Most beginner lifters have a tendency to ego lift, mean by they temp to perform crappy reps on weights that they can handles. Ego lifting will not only expose your chances to injuries, and also it will trigger compensation pattern in the faulty movement, not only its progress stalling for gains making, but also it will definitely lead to imbalance. select a manageable but also challenging weights and perform each rep with good technique, you will be able to excel your progress and correct your imbalances.
5. Increase the Training Frequency rather than Volume or Intensity
A weak muscle group is a muscle group that is under the stimulus, which means the amount the volume or intensity it can handle is lower than a developed muscle. Instead of increasing training volume or intensity in work out session, increase the frequency to exposure of stimulus will be much productive for growth.