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Weak Point Training

Advanced Bodybuilding Shock Techniques

Weak Point Training is restructuring your workout program to place your focus on developing your weaker or under-developed body part(s). Read on to learn about this highly effective program we have developed designed to shock your lagging body part and trigger new muscle gains.

Step 1 - Decide on a body part you want to improve

Have you decided on the body part you want to focus on? Great!

On to step two..

Step 2 - Pump Up The Volume

The strategy of this program is simple...Pump Up The Volume. The plan for this program is to shock your lagging body part into new muscle growth through the combination of high volume training (lots of sets) and advanced training techniques. You will be doing a lot of exercises and sets to ensure that you hit and fatigue the most amount of muscle fibers possible (key to muscle growth). 

This program is consists of 2 levels, and the entire program is 10 weeks long.

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Weak Point Training Program: Level 1 - 6 Weeks

Level 1 consists of adding an extra day to your current training cycle. This day will be just for your lagging body part.

For example, let's say that the body part you want to improve is your mid-back.

Let's say that your current training cycle looks like this:

Monday (Chest, Shoulders and Triceps)
Wednesday (Back, Biceps and Abs) 
Friday (Legs)

Your new training routine will isolate the mid-back (lagging bodypart) by giving the back its own workout day. So your new workout program will now look something similar to this:

Monday - Back (Level 1)
Wednesday - Chest and Shoulders
Friday -  Triceps, Biceps and Abs
Saturday - Legs

Here's a sample what your back workout on Monday would look like:

Weak Point Training Mid-Back Routine (Level 1)
Exercise
Sets
Reps
Wide-Grip T-Bar Rows*
4
12, 10, 8, 6
Seated Rows with Multi-Exercise Bar**
4
12, 10, 8, 6
Lat Pulldowns
4
12, 10, 8, 6
Upright Rows
4
12, 10, 8, 6
Hyperextensions
4
12, 10, 8, 6

*Use wide-grip so that you can get better contraction at the end of the movement (this is key for developing  mid-back development)
**Use the multi-exercise bar as it allows for maximum range of motion, and therefore better contractions

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How To Customize Your Own Level 1 Workout

To create your own weak point training workout for the bodypart you want to develop is quite simple. Just model the above sample workout.

First, select four exercises that really focuses on the bodypart you want to target and do them first in the workout. Use the set and rep ranges indicate above in the sample workout.

Second, select one more exercise that works the surrounding muscles but that still works that same bodypart. Again, use the set and rep ranges provided in the sample workout above.

After you have completed this 6 week cycle, move on to Level 2...

=======================================================

Weak Point Training Program: Level 2 - 4 Weeks

Now is where it gets crazy...and fun!

Level 2 consists of a same-day double-split training cycle just for the lagging body part.

So using the previous example, your new training routine will look like this:

Monday Morning - Back (Weak Point Training Program: Level 2 - Morning Middle Back Workout)
Monday Evening - Back (Weak Point Training Program: Level 2 - Evening Middle Back Workout)
Wednesday - Chest and Shoulders 
Friday - Triceps, Biceps and Abs
Saturday - Legs

Here's a sample of what your Weak Point Training Level 2 Mid-Back Workouts will look like:

Weak Point Training Mid-Back Routine (Level 2) - Morning
Exercise
Sets
Reps
Wide-Grip Bent-Over Rows*
4
7,5,3,3
Seated Rows with Multi-Exercise Bar**
4
7,5,3,3
Barbell Upright Rows
4
7,5,3,3
Lat Pull-downs (Reverse Grip)
4
7,5,3,3
Good Mornings
4
7,5,3,3

*Use slightly wider than shoulder-width grip, and really contract your shoulders together at the end of the movement 
**For variation, you could use the lat bar (wide-grip for maximum contraction)


Weak Point Training Mid-Back Routine (Level 2) - Evening
Exercise
Sets
Reps
Wide-Grip Bent-Over Rows
3
15,12,10,8
Seated Rows with Multi-Exercise Bar
3
15,12,10,8
Barbell Upright Rows
3
15,12,10,8
Lat Pulldowns (Reverse Grip)
3
15,12,10,8
Good Mornings
3
15,12,10,8

How's that for pumping up the volume?

This advanced bodybuilding training program will get you results. Again, just like the level 1 workouts, just replace the exercises above with exercises that work that specific lagging bodypart that you want to develop and you're good to go.

After you have completed the 10 week, go back to your "normal" training regiment. You should still continue to focus on the lagging body part by training it first in your normal training routine (Priority Principle).



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