Weak areas tend to me more prone to injury.
GOLDEN RULE #1 - Always Respect Joint Dominance - If the joint can’t handle the load then it’s TOO MUCH.
GOLDEN RULE #2 - Stay healthy - more frequency brings some risk if you’re not aware.
#1 Use tension sequenced giant sets.
#2 Use mechanical and loaded drop-sets.
#3 Flush the muscle before and after strengthening it.
#4 Lengthen the muscle and connective tissues under load.
#5 Build extreme short range strength.
#6 Progress extreme long range strength and nerve length if applicable.
#7 Pre-fatigue and then use the muscle in compound lifts to feel the muscle at work in compound lifts.
#8 Train unilaterally for strength.
#9 Practice flexing the muscle in short, mid and long range joint angles between sets and throughout the day.
#10 Use variety.
#X Train the area 3 days in a row at the start of each training week.
#X Train the weaker part first and last in the training session. Some say first is done best. Others say that what’s done last leaves the biggest imprint on the nervous system. Great lifters have been known to use this method to boost a key lift. Let’s get both.
More to be added on the “WHY” of each.
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