As one progresses along the continuum of their strength training journey, it becomes evident that certain exercises or muscle groups may exhibit a propensity to lag behind the overall development. These identified weaknesses not only impede the realization of one’s full potential but also elevate the risk of sustaining injuries. Therefore, a concerted effort to identify and address these weaknesses is imperative, fostering a balanced and functionally robust physique.
The task of fortifying these weaknesses may appear at times an impossible or endless task, yet it is indispensable for both physical and mental well-being. Beyond enhancing performance within the gym, this endeavor holds the potential to augment confidence and self-esteem. By confronting and surmounting challenges in training, individuals cultivate a growth mindset and a profound sense of accomplishment.
The initial step in fortifying weaknesses involves a meticulous identification of the issues. Armed with a clear understanding of these weaknesses, one can tailor their training program to specifically target these areas.
Structural balance testing, a method to assess overall balance, provides a quantifiable metric for gauging one’s equilibrium. Our beloved strength coach Charles Poliquin formulated strength ratios that serves as benchmarks, calculated based on the close grip triceps bench press. For instance:
Upper body strength ratios:
Incline chest barbell press: 91% = 327.5 lbs
Chin-ups: 87% = 313 lbs
Scott curls barbell: 46% = 166 lbs
Lying triceps barbell extension: 40% = 144 lbs
Seated on knee external rotation: 9.8% = 32 lbs
Bent-over trap 3: 7.6% = 27.5 lbs
Lower Body Strength Ratios:
For lower body strength, Christian Thibaudeau’s ratios, based on the back squat, offer a benchmark:
Front Squat: 85% of back squat
Clean Deadlift: 100% of back squat
Snatch Deadlift: 90% of back squat
Powerlifting Deadlift: 120% of back squat
Tailoring Training Programs:
Armed with this data, tailoring training programs becomes an art. Integration of isolation exercises, diverse training modalities, or adjustments to the training split becomes essential. The goal is to systematically address weaknesses and foster balanced development.
Advanced Training Techniques:
Pre-fatigue Training:
This technique involves performing an isolation exercise before a compound exercise for the same muscle group. It fatigues the muscle, enhancing focus and challenge during the subsequent compound exercise. Careful implementation is crucial due to its demanding nature.
Ex. Torso workout
A1 Decline db fly x12-15, 4010, rest 15 sec.
A2 Flat barbell Chest benchpress x8-10, 4010, rest 120 sec.
A3 Decline db pullover x12-15, 4101, rest 15 sec.
A4 Wide pronated grip lat-pulldown x8-10, 4010, rest 120 sec.
Post-fatigue Training:
This method reverses the sequence, with a compound exercise preceding an isolation exercise. The compound exercise fatigues the muscle, intensifying the challenge during the isolation exercise. Caution and proper form are paramount. Use the same example as pre-fatigue but reverse the isolation exercise and put it after the compound.
Rest-pause Training:
This involves taking a set to failure, followed by brief rest intervals, allowing for additional reps. It creates mechanical tension and metabolic stress, fostering muscle growth and strength. However, caution is advised due to its demanding nature.
Strategic Workout Structure:
Commencing or concluding workouts with exercises targeting weaknesses adds another layer to the strategy. Initiating with weaknesses ensures maximal effort, while concluding with them facilitates a strong finish, particularly if the exercises are less demanding.
Bilateral Discrepancies:
It is imperative to closely monitor bilateral differences, especially during exercises such as seated on knee external rotation or bent-over trap 3. The objective extends beyond adhering to the prescribed percentage of the benchmark; it involves identifying any substantial variances between the left and right sides. If an individual can execute 12 repetitions on one side but encounters difficulty reaching 8 on the other, it signals a noteworthy bilateral strength imbalance that requires attention.
Corrective strategies for addressing bilateral imbalances should involve aiming for the same number of repetitions as on the stronger side. Even if the last two reps on the weaker side necessitate slight assistance or employ less-than-optimal technique, maintaining parity in repetitions is crucial. Alternatively, utilizing the same weight as the weaker side with a heightened focus on technique can be effective. This approach ensures that the stronger side retains its strength while allowing the weaker side to gradually catch up over time.
Periodization and Planning:
Drawing inspiration from coaches like Charles Poliquin, incorporating periodization and planning into the training regimen is crucial. This structured approach allows for the prioritization and systematic targeting of weaknesses during different phases of the training cycle.
The Journey to Strength
With consistent dedication and patience, the transformation of weaknesses into strengths unfolds as a gradual yet rewarding process. This multifaceted approach not only propels physical development but also nurtures a resilient mindset, pushing the boundaries of individual potential.
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Coach Eric
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