When it comes to your programming for the day, I’m sure you follow a set of principles or guidelines. For instance, typically, people train the compound movements first, then move on to isolation exercises. The reasoning behind this is that compound exercises, such as squats, deadlifts, and bench presses, involve multiple muscle groups and require more energy and focus. By performing these exercises at the beginning of your workout when you’re fresh, you can lift heavier weights and stimulate more muscle growth.
However, by the time you are done with all the heavy lifting, there are certain exercises or muscle groups that take the back seat. For many people, these neglected areas are often the smaller, more isolated muscle groups, such as the calves, forearms, or even the core. Mine, for instance, are my calf muscles.
Here’s a quick tip, and yes, it’s common sense; start with the weak link first. I stole this idea from Jay Cutler, a former professional bodybuilder and four-time Mr. Olympia winner, and it’s been a game-changer for specific areas that I tend to neglect.
By prioritizing your weakest muscle groups at the beginning of your workout, you ensure that you give them the attention and energy they deserve. This approach allows you to focus on these areas when you’re at your best, both mentally and physically. As a result, you can perform the exercises with better form, higher intensity, and increased volume, leading to more effective stimulation and growth.
For example, if your calves are lagging behind, start your leg workout with calf raises. By doing this, you’ll be able to put more effort and concentration into the exercise, rather than leaving it until the end when you’re already fatigued from training your quads and hamstrings.
Incorporating this simple strategy into your training routine can lead to significant improvements in your weaker muscle groups over time. By consistently prioritizing these areas, you’ll create a more balanced and symmetrical physique, while also reducing the risk of muscle imbalances and potential injuries.
