Tip How to Bring Up a Weak Body Part Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip How to Bring Up a Weak Body Part Big back small legs Big chest small arms Here' s how to schedule your workouts to bring up those lagging muscle groups by John Meadows October 31, 2017March 18, 2022 Tags Bodybuilding, Tips, Training Less for Strong Body Parts More For Weak Ones Just like how the body can only digest so much food, there's also a point of diminishing returns with training. Your body can only handle so much. If you're following a hard training protocol and going balls out, you need to sacrifice some sets and volume for a strong body part and apply that energy to a weaker one. Let me repeat: Do not just add volume on top of volume if you're already training balls-out hard. Here's a real world example. I worked with top national level competitor Brad Davis and he saw great improvement in his legs, which had been his weakness. Our strategy was to scale down his back training – his back was already world class – from once a week to once every two weeks, and train his legs three times over two weeks. The result? He didn't lose an ounce of muscle from his back and his legs improved dramatically. Here's how we attacked it: Week One Day 1: Legs Day 2: Chest, Shoulders Day 3: Off Day 4: Back Day 5: Off Day 6: Arms Day 7: Off Week Two Day 1: Legs Day 2: Chest, Shoulders Day 3: Off Day 4: Legs Day 5: Off Day 6: Arms Day 7: Off Then we'd start back at week one. Here's a variation I had Shelby Starnes doing. His weakness was arms lagging behind his torso. Day 1: Legs Day 2: Chest, Shoulders, Triceps (Volume for chest is reduced and additional triceps work is added in.) Day 3: Off Day 4: Back, Biceps (Volume for back is reduced and additional biceps work is added in.) Day 5: Off Day 6: Arms (A full biceps/triceps workout.) Day 7: Off You can continuously repeat these rotations until you've fixed the problem. Remember, these are weak body parts for a reason, and they won't change overnight. It will be a fight, but you have to put your mind to it and grind relentlessly. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Squat Mechanics A Deep Analysis It's time to finally fix your squat. Here's an in-depth look at squat mechanics from the author of Starting Strength. Powerlifting & Strength, Squat, Training Mark Rippetoe April 22 Training Tip 5 Ways to Build Triceps Anywhere Got some bands? That's all you need to build bigger triceps and better lockout strength. Try these moves. Training Gareth Sapstead September 13 Training Tip What You Don t Know About Overtraining Are you overtraining? That depends a lot on one important factor. Check it out. Bodybuilding, Powerlifting & Strength, Tips, Training Ben Bruno August 22 Training Tip A Tough New Way to Do Chin-Ups Chin-ups are awesome. This is even awesomer. Yes, awesomer. Tips, Training Mike Sheridan January 13