Training lagging body parts is something everyone who wants to compete in a bodybuilding show needs to pay attention to. A few weeks ago my adviser informed me that he wanted me to add a fourth day to my weight training. He didn't want me to spend this on just anything, he wanted me to find a body part I wanted to improve and hit it with an intense training session each week.

As I thought about what body part I wanted to work on, I had to consider what was lagging behind. I had to consider the fact that when I get down to less than 10% body fat, which body part is not going to be where I want it. My conclusion was that my arms needed some work and my adviser approved me working them on the extra day.

Training lagging body parts is tricky. To my way of thinking, they most likely are lagging because they are not as responsive as the rest of your body. This can be for a lot of reasons, not the least of which could be too much training. Yes, the arms get worked when a lot of other body parts are worked, so the over training issue was something I had to consider. I have only had minimal success with building my arms over the years, so I decided that this was an area I would focus on.

I change up my training each week, but here is one workout that I am doing that really hits the arms hard.

Standing Alternating Dumbbell Curls – 3 sets of 8 repetitions
Incline Alternating Dumbbell Curls – 3 sets of 8 repetitions
Preacher curls – 3 sets of 8 repetions (last set being an X-Rep set)
Wide grip chin ups – 3 sets to failure
Narrow grip chin ups – 3 sets to failure

Because my lagging body part is my arms I am being careful not to use too many sets. In addition, what I do is focus on my biceps and then rotate in some exercises for the triceps every other week. My triceps really are the best part of my arms, so I am basically training them with a lower frequency. So far this system seems to be working as my arms are getting much more defined.

Training lagging body parts is tricky. At the same time, you have to plan your program to include that issue. Any good plan is going to create a balanced looking body. That's the ultimate objective, wouldn't you agree?

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Thinking and bodybuilding are not two things most people put together in one thought. For whatever reason, people do not think of bodybuilders as smart people. I can tell you from personal experience that they are right some of the time, but wrong most of the time. Honestly, how do you think they are able to build their bodies without being at least somewhat analytical in their approach?

I have learned that looking at training differently will help with results. Thinking plays a big part in that. I always saw certain exercises as something that wasn't for me because I was interested in bodybuilding, not strongman (for instance). However, by understanding what the exercises are used for, it is easier to adapt them to your goals and incorporate them into your routine. This creates even more variety and your muscles will respond accordingly.

When it comes to getting into the best shape you can be in, thinking plays a large role. It is important to figure out where you retain water and how to combat that issue. It is essential to know how your body is responding to the foods you are putting into it. This all requires careful tracking and analysis of the results you are receiving on a regular basis.

Bodybuilding isn't just about packing on muscle. Bodybuilding is about fine tuning your body and all the systems that run your body so that you can be as lean and muscular as you can. It involves science and logic. I think that is something important for everyone to realize. It is one reason I love the sport so much. It combines all the things I enjoy into one thing. In addition, I love the stress release of the workouts themselves.

The next time you see a bodybuilding competition in your area, attend and see what I am talking about. I think you will be amazed at how cerebral it really is. Let me know your thoughts on this!

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Getting past training roadblocks is something everybody who lifts weights is going to need to know at some point. We all encounter roadblocks on the way to our goals. Knowing the best way to overcome these roadblocks is essential to reaching our goals. It doesn't matter if the roadblock involves lack of motivation, failure to plan ahead or an injury, there are responses that will help you overcome and get past those training roadblocks.

Lack of Motivation

If you lack motivation you need to determine why. Are you over training and so your body is tired all the time, which saps you of your desire to train? Are you sick and so you have no desire to train? You have to pinpoint the issue and then fix it. My favorite way to get motivated is to read the success stories of others. There is something about seeing how others have achieved their goals that gets me up and ready to do it myself. Reading about their ups and downs and how they managed to overcome those things is very motivational.

Lack of Planning

I believe in thinking strategically about my training and nutrition. By thinking strategically I naturally wind up with a plan of attack. Having a plan of attack keeps me organized and on task. Knowing what I am doing from week to week helps me to get through the difficulties I might face.

As an example of how planning helps, I rarely ever crave different foods because I have a planned reward meal every Sunday. Having that planned reward meal gives me the mental strength to get past anything. Interestingly, there are many weeks where I'd rather forego the reward meal, but I don't because it is part of the plan I have put in place (along with my advisor).

Sustained an Injury

If your motivation is down after an injury, consider the reasons why that might be. Alot of people are afraid to lift again after an injury, especially if the injury happened in the gym. Like the old saying goes, you have to get back up on that horse. Stop being scared of the weights. As long as you execute your lifts with proper form you have very little to worry about.

Just Do It

The bottom line is that you need to get past the roadblocks you face. Most of the time it is just a matter of doing it. You shouldn't over think it, you sould go back to the basics and make sure you are doing all the things you are supposed to do. Check the ego at the door and realize that we all need to recalibrate from time to time.

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The debate has raged on with many people for a long time. What is more important, heavy weight or proper form? Is there a way to merge both together?

The fact is that both items are important, but you need one before you can get to the other. That's right, I believe that form is essential for making progress with any lifting regimen.

In order to get good results with each muscle group there has to be the proper amount of contraction to recruit maximal muscle fibers. The only way to get here is to lighten up the weight and improve your form. Each exercise is designed to stimulate the targeted muscle group in a very specific way. Small changes to the form will change how the muscle group is hit.

Think about the shoulders for a moment. They consist of front, side and back delts. Depending upon the execution of an exercise for the side delts you may inadvertantly hit the rear delts. This is because your form is sloppy. If you want to insure tha tyou hit just your side delts you have to insure that your form is perfect. This takes practice and at times, a trainer to observe you as you do the lift.

Proper form also involves activating the right muscles during a particular movement. All movements you do involve keeping your core muscles tight. In addition, squats (for instance) involve recruiting the glutes and hamstrings during the movement. If the glutes are not activated during squats there can be major issues later (including the higher potential for injury).

It is true that heavy weights will increase your strength and the size of your muscles. At the same time, using proper form will eventually get you to the heavier weights. To some this is a humbling realization. It was for me.

I was the guy who threw 45 lb. dumbbells up for side laterals. My form was awful and my results showed this. When I began working with my trainer he took the weight down to 10 lbs., but insisted upon perfect form (elbows higher than wrists and pinky turned up at the end of the movvement). As a result, 10 reps with the 10 lb. dumbbells felt like 20 reps with the 45 lb. dumbbells. Additionally, my shoulders look better now than ever before as a result of this approach. Slowing down and using lighter weights with good form has really helped.

The bottomline is that both form and heavy weights are important, but you must have form before attempting heavy weights. Through the use of proper form your lifts will gradually increase and soon you will be back to the heavy weights you were accustomed to. Since you are trying to transform your body, I suggest that you check your ego at the door and work on your form.

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