Weak Bodypart Training

**johnsbod** · 10-08-2005, 08:48 PM

Do any of you guys use any weak bodypart training techniques in your regular routine? I've always sucked at pullups and my back width is OK, but I'm considering doing at least 1 set of pullups 6 days a week for a few weeks until I improve. I've know other people who have done this with good results so I figured it's worth a shot. Obviously if you're doing an exercise every day you shouldn't expect much growth in that muscle, but I think in the longterm it will help (when I'm done doing them every day).

**SDFlipStyle** · 10-08-2005, 09:53 PM

yup, Arnold used to do lateral raises every morning and night!

i've been doing pullups at the beginning of every workout lately and my back is widening by the second

**johnsbod** · 10-08-2005, 09:54 PM

How many sets do you do?

**SDFlipStyle** · 10-08-2005, 09:57 PM

first set is bodyweight overhand wide grip pullups to failure, then i do a set to failure with 10lbs. then i do weighted wide hammer grip chins and i'm done..... then i begin my normal routine.

**johnsbod** · 10-08-2005, 10:00 PM

That sounds like a good plan of attack for me too. I'm going to start doing that on Monday.

**SDFlipStyle** · 10-08-2005, 10:03 PM

i can only get 10 bodyweight pullups and then maybe 6 weighted pullups, hammer chins about 8.

**SDFlipStyle** · 10-08-2005, 10:08 PM

i think hitting lagging bodyparts daily for a few weeks will help bring them up to par with other body parts or break them out of the rut they might have fallen into.

Just_Shruggin · 10-09-2005, 04:34 AM

Yeah, this is especially true for me. I have a pull up bar in my room, so i bang out a set whenever i'm passing rooms!!!!

-Shruggin

**johnsbod** · 10-09-2005, 04:37 AM

Quote:

Originally Posted by Just_Shruggin

Yeah, this is especially true for me. I have a pull up bar in my room, so i bang out a set whenever i'm passing rooms!!!!

-Shruggin

Hey bro, thanks for coming over.

I'm sure you'll bring some good conversation and ideas to the exercise forum here. :bigthumbu

Trick D · 10-09-2005, 05:03 AM

I try using intensity for my crappy biceps.... it don't work, but i try a heck of a lot harder pounding higher weights with my biceps, than any other muscle group

aqua-beowulf · 10-09-2005, 02:22 PM

Quote:

Originally Posted by johnsbod

Do any of you guys use any weak bodypart training techniques in your regular routine? I've always sucked at pullups and my back width is OK, but I'm considering doing at least 1 set of pullups 6 days a week for a few weeks until I improve. I've know other people who have done this with good results so I figured it's worth a shot. Obviously if you're doing an exercise every day you shouldn't expect much growth in that muscle, but I think in the longterm it will help (when I'm done doing them every day).

I train my medial and posterior delts up to 3 times per week, with 3 sets of face pulls or lying incline laterals, and 3 sets of lateral raises. This is in addition to my regular shoulder pressing routines. It is really making a difference in a short period of time. Turns out my side delts were way undertrained.
Concerning pullups, I know you're an old pro at this stuff, but have you ever tried rep targeting for pullups. You know, set a specific goal, of like 20 reps, and then do as many sets as it takes to get there? Just curious. As far as doing some pullups everyday... I don't see how that would hurt.

aqua-beowulf · 10-09-2005, 02:27 PM

Quote:

Originally Posted by Trick D

I try using intensity for my crappy biceps.... it don't work, but i try a heck of a lot harder pounding higher weights with my biceps, than any other muscle group

What's your bicep routine like... I stick with weighted chins, incline dumbbell curls, and hammer curls.... and I train them directly after chest, so they're getting direct, fresh training... seems to do the trick. If you're working them after back, that may be the problem. Not saying a back/bi split is bad, but if I was struggling with biceps growth, that would be one split I would avoid. *shrugs*

Just_Shruggin · 10-09-2005, 03:44 PM

A back/bi split can be effective, i used to do it, but with minimal results. I think separate days in between parts is best for optimal growth.

-Shruggin

W8isGR8 · 10-12-2005, 01:18 AM

chest/back/bi/tri days are even better

I'm going to switch to 3x a week for my side delts too.

UNLVmike · 10-12-2005, 04:54 PM

I have a 4 day split Mon-Thurs and reserve Friday as my "lagging part day" and train whatever I feel it lagging a bit behind from the rest of my body.

Has worked quite well for me.

DiamondDelts · 11-01-2005, 07:20 AM

Quote:

Originally Posted by johnsbod

Do any of you guys use any weak bodypart training techniques in your regular routine? I've always sucked at pullups and my back width is OK, but I'm considering doing at least 1 set of pullups 6 days a week for a few weeks until I improve. I've know other people who have done this with good results so I figured it's worth a shot. Obviously if you're doing an exercise every day you shouldn't expect much growth in that muscle, but I think in the longterm it will help (when I'm done doing them every day).

I am a STRONG believer in weak point training. My delts and back(width) used to be my most glaring weakpoints. I had the classic ectomorphic No. 2 frame. But when I began working those muscle groups with a light workout 4 times a week every week they quickly became my most standout bodyparts in a matter of 6 months.

10-08-2005, 08:48 PM	#1
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Weak Bodypart Training Do any of you guys use any weak bodypart training techniques in your regular routine? I've always sucked at pullups and my back width is OK, but I'm considering doing at least 1 set of pullups 6 days a week for a few weeks until I improve. I've know other people who have done this with good results so I figured it's worth a shot. Obviously if you're doing an exercise every day you shouldn't expect much growth in that muscle, but I think in the longterm it will help (when I'm done doing them every day). __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

10-08-2005, 09:54 PM	#3
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	How many sets do you do? __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

10-08-2005, 10:00 PM	#5
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	That sounds like a good plan of attack for me too. I'm going to start doing that on Monday. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

10-09-2005, 04:34 AM	#8
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 4	Yeah, this is especially true for me. I have a pull up bar in my room, so i bang out a set whenever i'm passing rooms!!!! -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

10-09-2005, 03:44 PM	#13
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 4	A back/bi split can be effective, i used to do it, but with minimal results. I think separate days in between parts is best for optimal growth. -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

10-08-2005, 09:53 PM	#2
SDFlipStyle Silver Member Join Date: May 2005 Location: RAF Lakenheath, England Posts: 52 Recipes: 0 Rep Power: 4	yup, Arnold used to do lateral raises every morning and night! i've been doing pullups at the beginning of every workout lately and my back is widening by the second

10-08-2005, 09:57 PM	#4
SDFlipStyle Silver Member Join Date: May 2005 Location: RAF Lakenheath, England Posts: 52 Recipes: 0 Rep Power: 4	first set is bodyweight overhand wide grip pullups to failure, then i do a set to failure with 10lbs. then i do weighted wide hammer grip chins and i'm done..... then i begin my normal routine.

10-08-2005, 10:03 PM	#6
SDFlipStyle Silver Member Join Date: May 2005 Location: RAF Lakenheath, England Posts: 52 Recipes: 0 Rep Power: 4	i can only get 10 bodyweight pullups and then maybe 6 weighted pullups, hammer chins about 8.

10-08-2005, 10:08 PM	#7
SDFlipStyle Silver Member Join Date: May 2005 Location: RAF Lakenheath, England Posts: 52 Recipes: 0 Rep Power: 4	i think hitting lagging bodyparts daily for a few weeks will help bring them up to par with other body parts or break them out of the rut they might have fallen into.

10-12-2005, 01:18 AM	#14
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 5	chest/back/bi/tri days are even better I'm going to switch to 3x a week for my side delts too. __________________ I seek only the truth

10-12-2005, 04:54 PM	#15
UNLVmike New Member Join Date: Oct 2005 Location: Las Vegas, NV Posts: 17 Recipes: 0 Rep Power: 0	I have a 4 day split Mon-Thurs and reserve Friday as my "lagging part day" and train whatever I feel it lagging a bit behind from the rest of my body. Has worked quite well for me.

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