Id like to share my thoughts on weak point training and see if you guys agree. I feel the standard articles addressing weak point training have been beat to death. Not only that but in my opinion they miss a major issue. That is, why it is a weak point in the first place.
From past experience I have noticed that my weak points have been muscles that I have a lesser degree of "control" over. That being said my approach to my weak points involves developing a better ability to contract the muscle.
Here are a few ways I do that:
1. Prior to training these weak points I will do iso holds focused on the target muscle. I do these in a position i feel maximal contraction. Not only do I focus on the targeted muscle but I try and relax any muscle groups that tend to try and take over. For me ive always had a hard time not using my delts on chest exercises. I wont even do any sets untill I can feel the targeted muscle is firing. I find this helps performed in between sets as well. Before I start any working sets I will keep the weight light untill im in the grove and only feel the correct muscle working.
2. Another way I have improved "mind muscle connection" is by practing contracting these weaker muscles on a regular bases. For me this usually involves posing as someday id like to compete. By doing this daily I find it becomes easier and easier to isolate that specific muscle. I have also expanded on this by selecting one exercise that is not overly taxing and performing it almost everytime I train. I do high rep and focus strictly on achieving a pump. The goal is not exhaustion but more just to get blood into the muscle.
3. Lastly I have found its not about finding some magic exercise but more about making the classics work for you. Sometimes the slightest tweak to form or posistioning can make all the difference. Of course everybody is built differently and that means not everyones ideal exercise selection will be different. That being true I dont think the most efficient method of weakpoint training is trying dozens of different exercises or by training too far out of the box.
Would you guys agree from your experience?
