Fix Your Weak Points: How to Bring Up Lagging Body Parts FAST!

Summary

In this bodybuilding video, the host takes viewers to a high-end gym to meet his friend EJ, a bodybuilder with exceptional genetics. They discuss training strategies focusing on EJ's strengths, like his impressive arms, and address areas for improvement, such as back width, traps, and hamstrings. The coach explains how to structure workouts around strong and weak points, emphasizing efficient posing and proper form. The video also highlights how to achieve a balanced physique, offering useful tips for both beginners and seasoned bodybuilders looking to refine their routines and training approaches.

Takeaways

• 😀 The gym location is more high-end than expected, surprising the speaker who was anticipating a more old-school bodybuilding atmosphere.
• 😀 The individual featured in the video, EJ, has exceptional bodybuilding genetics, particularly when it comes to his arms, which are a standout feature.
• 😀 The workout focuses on strengthening weak points first, such as rear delts and side delts, followed by arms as a finisher since EJ's arms are already well-developed.
• 😀 EJ's arm day routine is tailored to his needs, and moving forward, the plan is to minimize arm-focused days in favor of emphasizing back and chest thickness.
• 😀 Triceps take a backseat in EJ's routine, and there is an emphasis on not locking out during shoulder exercises to prevent unnecessary tricep engagement.
• 😀 When working on lateral raises, the focus is on keeping both dumbbells at the same height and not turning the hands too far, ensuring that the right muscles are targeted.
• 😀 Posing plays a crucial role in bodybuilding, and while the speaker isn't a professional posing coach, he helps EJ make adjustments to improve his form and presentation.
• 😀 The goal is to work on EJ's conditioning, specifically targeting fat loss, while making sure the last 1% of fat loss happens slowly to maintain muscle fullness and shape.
• 😀 There is a discussion on the importance of not overworking strong points like arms and shoulders, and instead focusing on weaker areas such as back width and traps to create a more balanced physique.
• 😀 EJ's overall structure is strong, but he still needs to develop thickness in his back and traps for a more aesthetic physique, with adjustments being made in his leg training to focus on weaker muscle groups first.

Q & A

What is the significance of bodybuilding genetics in this video?

Bodybuilding genetics play a key role in the script, with the focus on how an individual's natural physique can influence their training approach. The person featured in the video, EJ, is highlighted for having excellent bodybuilding genetics, particularly in his arm development, which means certain muscle groups need less emphasis in his training routine.

Why does the narrator mention the clean gym environment?

The narrator initially expected the gym to have a more 'hardcore' or gritty vibe, which is typical of bodybuilding gyms, but was surprised to find it very clean and well-maintained. This moment adds humor, especially since the narrator usually trains in a Planet Fitness, which is known for its cleanliness and more relaxed atmosphere.

What is the main focus of EJ's arm day workout?

EJ's arm day workout is tailored to focus on weak points first, such as rear delts and side delts. The focus shifts away from targeting arms directly, as they are already a strong point for him, in favor of building other areas like back thickness, traps, and hamstrings.

What is the reasoning behind moving away from arm-focused workouts for EJ?

Since EJ already has well-developed arms, focusing on them in his workouts would take away from the attention needed for other muscle groups like chest, back, and legs. The idea is to prioritize weak points, ensuring his physique remains balanced and fully developed.

How does the narrator suggest improving lateral raise form?

The narrator advises EJ to focus on maintaining proper form by ensuring both dumbbells are raised to the same height and that the movement stays consistent. The narrator also emphasizes the importance of not over-rotating the hands to avoid unnecessary involvement of the front delts.

Why is the narrator cautious about tricep training for EJ?

The narrator suggests reducing focus on tricep exercises for EJ because his triceps are already well-developed. By avoiding overtraining this muscle group, they can focus on other areas of his physique that need more attention, such as back and traps.

What adjustments are made to EJ's posing during the video?

The narrator coaches EJ through adjustments in his posing to enhance his physique's presentation. For instance, the back arm is repositioned to avoid obstructing the front, and EJ is encouraged to keep his body aligned and focus on engaging specific muscle groups like the lats for better aesthetics.

How does the narrator address the concept of 'full range of motion' in training?

The narrator stresses that full range of motion is not always necessary, especially when training muscles that are not the focus of the workout. For example, in shoulder presses, EJ is instructed to stop slightly before a full lockout to keep the focus on the shoulders and avoid unnecessary tricep involvement.

What is the importance of conditioning in EJ's preparation for a competition?

Conditioning is essential for bringing out the best physique in competition, and the narrator explains that while EJ might look stage-ready at 12 weeks out, the final 1-2% of fat loss should be more gradual. The goal is to fine-tune and sharpen EJ's physique for the final weeks leading up to the competition.

How does the narrator assess EJ's weak points and provide training recommendations?

The narrator identifies EJ's weak points, such as his back width and traps, and recommends exercises like deadlifts and focused back training to build thickness. By starting leg workouts with hamstrings and glutes instead of quads, the narrator also ensures that EJ's already strong quads are not overdeveloped.