I was recently asked if I could address the issue of bringing up lagging body parts. This is a pretty common question and here's my take on it.
It is inevitable that you will have some body parts that seem to respond quicker than others. Following a smart plan like Max-OT will naturally improve overall balance.
Max-OT training places an emphasis on basic compound movements. The nature of these free weight compound movements have a lot of overall body involvement and thus improve the balance of your development over time.
If you've been at it for a while and still have lagging body parts you can do like I did and prioritze your training week to attack those body parts first when you are mentally and physically freshest.
The last couple years of competing I emphasized my back. I felt that was a weak area so I prioritzed it by training it early in the week. I also made basic compound movements like deadlifts and barbell rows the primary exercises of my back routines. And I really focused on the exercise execution to make sure I was directing the majority of the overload to the intended area.
Avoid the instinct to increase frequency for lagging body parts. That will actually be counter productive because you run the risk of over training the area. Don't focus on more frequency, rather focus on more intensity and better execution for the body parts in question.
In summary to address lagging body parts don't do more just do everything better! More focus, more intensity and greater execution!
Believe. Achieve.
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