you have a weak or undeveloped
muscle(s) that you want to improve
but don't want to sacrifice
development in your OTHER muscles
to bring it up, I've got just
what you need...
Primary/Secondary exercise version
of my Time-Volume Training protocol
is an excellent way to specialize
on a particular muscle...without
really specializing on it.
weird, I know, but essentially
you'll be putting some very
targeted training volume onto
one target muscle group without
having to reduce training volume
for everything else...so you'll
specialize without compromising
workload on any other bodypart.
Training is one of my favorite muscle-building
and/or fat-loss training techniques.
It allows you to get a great training
effect while using a very moderate
weight, due to the sheer amount
of volume you're putting on the
target muscles in a short period
you'd like a full rundown on how Time-Volume
Training works, you can read more
about it here.
you take a set block of time (e.g.
15 minutes), take a weight you can
do 10 to 15 reps with, then start
by performing 3 rep sets. Take 10
seconds rest between sets. When you
can no longer get 3 good reps, increase
the rest to 20 seconds and continue
with 3 rep sets.
you again get to the point where you
can't do 3 reps, then increase rest
to 20 seconds...then 30 seconds...etc.
form of Time-Volume Training is actually
going to use TWO exercises...and these
exercises share one muscle group (in
this case, the focus will be on the
first exercise is the Standing or
Seated Military Press or Dumbbell
Shoulder Press. This works the deltoids
as the primary movers with the traps
being activated as stabilizers/secondary
by doing 3 reps of the press.
10 seconds then go to Barbell or Dumbbell
Shrugs. This exercise works the traps
as PRIMARY movers.
3 reps of this (and be sure to use
a powerful, explosive movement...the
traps respond best to this type of
movement as they primarily consist
of fast-twitch fibers).
10 seconds then go back to shoulder
press for 3 reps...then back to to
shrugs for 3 reps...and repeat.
going in this alternating pattern
until the time is up. I used a 10
minute block of time when I did this
training for the video demo, but you
can use whatever you want...shorter
likely the exercise you'll hit the
wall on the 3 reps will be the shoulder
press. When you get to this point,
I would suggest taking 20 seconds
rest between the shrugs and the shoulder
press but keeping to the 10 seconds
rest between the shoulder press and
if you're not interested in focusing
on traps, you can also use this type
of pattern with other bodyparts. Here
are some combinations for other bodyparts.
- Chin-Ups and Deadlifts
- Bench Press and Pullovers
- Barbell Front Squats and Dumbbell
Lunges (use a long stride to shift
the focus to the glutes and hams,
making the quads a "secondary-ish"
mover of the exercise)
- Stiff-Legged Deadlifts and Dumbbell
Lunges (use a closer stance to
shift the focus to the quads,
making the hamstrings more "secondary-ish
- Barbell Hip Thrust and Squats/Leg
- Shoulder Press and Bench Press
(front delt focus), Shoulder Press
and Wide-Grip Pull-Ups (rear delt
focus), and side delts would be
best worked as a Compound/Isolation
pattern doing Shoulder Press and
- Barbell Curls and Chin-Ups/Pulldowns
- Pushdowns and Bench Press (not
close grip, as that makes the
triceps primary movers)
- Standing Calf Raises and DEEP
Squats (coming out of the bottom
of a deep squat puts very effective
workload on the calves due to
the stretch). You can also alternate
Standing and Seated Calf Raises
if deep squats aren't going to
work for you).
this style of training to work on
your weak bodyparts and you'll see
big jumps in development and size
without setting yourself back on
any other area of your body!