BUILD MUSCLE IN MINUTES!

Trouble Zone Training: A Focused Approach for Strengthening the Weak Points of Your Physique

by Brad Schoenfeld, C.P.T.

Whether you’re new to training or have been pumping iron for years, there always will be areas of your body in need of improvement. To varying degrees, we all are works in progress. Everybody has strong and weak points, with certain muscle groups developing more readily than others.

Genetic factors have a major impact on your ability to shape your muscles. Unfortunately, genetics are predetermined and cannot be altered. Depending on the arrangement of your muscle fibers and the insertion of your muscle attachments, there will be limits to what you physically can accomplish. Thus, if you have high calves or a blocky waist, there is nothing you can do to change this fact. Don’t expect to develop the mountainous biceps peak of Arnold Schwarzenegger if the muscle bellies in your biceps are short and flat.

However, virtually everyone has the capacity to develop a strong, muscular physique. If you have the desire to transform your body, it is within your power to do so, no matter what your genetic limitations! There have been many professional bodybuilders who overcame physical liabilities to rise to the top of their sport. By training hard and training smart, you can maximize your potential and conquer your weaknesses, creating a balanced, symmetrical physique.

In order to bring up a lagging bodypart, you should train in a moderate repetition range, employing six to 10 reps per set. This will target your fast-twitch muscle fibers, which are the ones that build strength and size. It is imperative that you take each set to momentary muscular failure--the point at which you can’t perform another rep. Only by pushing your body to the limit will you force it to adapt to the rigors of training.

Further, there is no need to spend hours in the gym performing an endless array of sets and reps. Not only isn’t a large training volume necessary to realize results, it is counterproductive. As a rule, performing a total of 10 to 12 sets for large muscle groups and six to eight sets for smaller ones is all that’s required to stimulate optimal muscular growth. Any more and you risk the possibility of overtraining, a condition that invariably will set back your training progress.

Finally, it is beneficial to prioritize your trouble zones by training them first in your routine. Regardless of your recuperative abilities, you can’t work as hard at the end of your workout as you can at the beginning. When you are fresh, all of your energies are available for exercise performance. Accordingly, you can work your lagging muscle groups with maximal intensity.