Toning and Training Weak Body Parts

Photo by: Bigstockphoto
Photo by: Bigstockphoto

A well-rounded fitness routine is important to achieve a powerful physique overall. You just can’t choose one specific body part to tone. If you do, you will not build strength on your weaker body parts. The end result wouldn’t be balanced as well.

It’s normal for other muscle groups to develop faster than others. But don’t let this stop you from achieving a balanced body proportion. After all, muscle growth and development depend on our genes. For example, if you are born with thinner legs, you have to work harder to ensure proper stimulus. In today’s post, we are giving you tips on how to develop a well-rounded physique through fitness and diet:

Laying the Foundation

If you are working out for the first time, you will start with a simple full body strength training. This program helps build a solid foundation for a balanced physique. During the program, the focus is mainly to build strength and power. Once you are stronger, then you will move on to more advanced fitness routine. You can switch to upper/lower split focused on hypertrophy. When you exceed this level, then you may proceed to perform a specialization cycle.

Developing a Specialization Routine

Start by focusing on two body parts at any given time. Pour your attention, intensity and volume towards toning these areas. For the rest of the body, do low volume maintenance work. Every cycle should last about 6 weeks. After 6 weeks, ease the volume and then pick another set of muscle groups you want to improve.

We recommend picking body parts that are lagging. The goal of your training is to build power. By working on the weakest parts of the body, you achieve balance. You want to give these weak spots the best growth stimulus within the next six weeks. A great way to start is to add more weight to the bar each workout. The heavier the weight, the harder the muscles work. Give yourself enough time to train said muscle groups. Of course, make sure you are maintaining the right form.

The right form is important in strength training. You do not want to sustain injuries or pull the wrong muscles when lifting weights.

The first movement should be a heavy compound. We recommend 5×5 or 4×6-8 with controlled reps. Give yourself maximum of five minutes to rest between sets. Now, follow up with an isolation type of movement then rest for 60 to 90 seconds between sets. This is a great technique to accomplish heavy tension stimulus and fatigue stimulus in one training.

Diet and Nutrition

Now the key is to not overstrain the muscles. Apart from giving yourself enough rest in between sets, observe a healthy diet. You want excess nutrients to build muscles on your lagging parts. Your body needs proper amount of macronutrient to grow muscle tissues and achieve definition. Of course, working on weaker body parts is a matter of adopting the right technique rather than diet. But it’s important to eat the right kinds of food to supplement your efforts.


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