THERE ARE SEVEN WAYS TO PRIORITIZE , AND THESE CAN BE COMBINED .
1 . WORK WEAKNESS FIRST : Hit your lagging area initially in your workout and your strongest areas last . This way , you ’ re able to address your straggler when your energy , strength , and focus are highest to better overload that area and stimulate growth .
2 . INCREASE VOLUME : You may also want to boost the workload for the targeted area . For example , our sample routine emphasizes medial deltoids by hitting them first in the shoulder routine with three exercises followed by only one exercise for front delts and another for rear delts .
3 . FOCUS WHOLE WORKOUTS : It may be most effective to give your greatest liability its own workout or pair it with only a smaller body part , like abs . In the case of lagging legs , try breaking quadriceps and hamstrings into separate sessions days apart .
4 . AVOID STRONG POINTS : On the flip side , you may be lucky enough to have a body part that is so far outpacing the rest of your physique that you can and should avoid working it entirely until better balance is achieved . Doing so frees up time and energy to devote to your laggards .
5 . DOUBLE UP : You can arrange your split to hit straggling parts twice as frequently as strengths . For example , if your back isn ’ t keeping up , try attacking it with two workouts weekly while you stress other areas once . Do different exercises in those two
TRAINING SPLIT
PRIORITY BASICS Focus more on your physique weaknesses and less on your strengths . Arrange your workouts to hit your weakest muscle or part of a muscle first when your energy , strength , and focus are greatest . A lagging body part may need to be trained twice weekly , doubling its workload . Work weak body parts after a rest day .
PRIORITY TIP SHEET Use photos , videos , or the assessment of an expert to evaluate strengths and weaknesses . If possible , don ’ t keep your weak body parts covered up . Expose them to motivate improvements . Increase the intensity and / or volume to attack your weaknesses . Write down specific goals , such as measurements and exercise totals , to map out a prioritization strategy .
sessions . For back , you can devote one workout to thickness ( deadlifts and rows ) while the other is focused more on width ( mostly pullups and pulldowns ).
6 . REST BEFORE : Assemble your split to hit weaknesses in the first workout after a rest day when you ’ re raring to go . So , if you train every day but Sundays and your legs lag , make a squat rack appointment for Mondays .
7 . EXPOSE WEAKNESS : During his teen years , Arnold Schwarzenegger ’ s calves were like pool cues . When he made expanding his lower legs his top priority , he wore shorts constantly — he even cut his sweat pants off at the knees — thus exposing his greatest liability to all and fueling his drive to turn it into a strength . He did , ultimately building two cows . Don ’ t hide weaknesses . Expose them and eliminate them .
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