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Boost Your Fitness Results By Prioritizing Your Training

By admin | August 4, 2008

Is there something specific you don’t like about how your fitness training is coming along?

Or maybe there is something specific about your body you don’t like.

I think that’s true of everyone. If you’re a woman, maybe you want to tighten up your glutes.

If you’re a guy, maybe it’s bigger arms or getting rid of love handles.

No matter how we are progressing, we all have something we don’t like or want to improve faster, right? It’s time to prioritize your training.

Not only will this help improve a weak point, but it will give yourself a new shot of enthusiasm with your training as a whole and ultimately that is what’s really important.

If you’re enthusiastic and motivated, you’ll be more consistent with your weight training and nutrition program and you’ll ultimately build muscle or burn fat faster than you would otherwise.

After all, you’re not going to get the body you want if you don’t train.

Let’s take a look at a routine I used to prioritize my chest training. I’m just not built to bench press so it’s always been a frustrating point of my training.

After being stuck in the 195 - 205 range for a long, long time, I decided to really give it priority and do some things differently than I’ve done in the past.

Here’s what my 8 week chest training routine looked like.

I worked out three days per week.

Day 1

Bench Press 4 x 6, 6, 5, 4
Flat bench flyes 2 x 10
Seated Alternate Dumbbell Presses 2 x 8
Dumbbell Upright Rows 2 x 12
Incline One Arm Dumbbell Laterals 1 x 12
Lying Tricep Extensions 2 x 8
Overhead Tricep Extensions 1 x 12
Triceps Dumbbell Kickbacks 1 x 15

Day 2

Deadlifts 2 x 6
Negative Only Bench Presses 4 x 3, 3, 2, 1
Pec Deck Flyes 1 x 12
Undergrip Pulldowns 2 x 8
Machine Pullovers 2 x 10
Stiff Armed Pulldowns 2 x 10

Day 3

Squats 2 x 8
Sissy Squats 1 x 15
Leg Extensions 2 x 12
Incline DB Curls 1 x 10
Barbell Curls 1 x 10
Incline DB Hammer Curls 1 x 10
DB Concentration Curls

As you can see, I worked my chest twice a week with more intense work while working my other body parts only once per week.

Even so, I still only hit the gym 3 days per week, giving myself ample recovery time for the stress I was placing on my chest and body as a whole.

This prioritization allowed me to jump my max bench press from 230 pounds to 275 pounds in only 8 weeks!

And that was as long as I was gonna do this. After those 8 weeks, my body needed a break from that type of training and I didn’t perform any chest work for the next two weeks.

Use this routine as a starting point for some ideas on how you can focus on your weak points or body parts you want to improve, whether it’s adding muscle to your arms, weight to your bench press, or more fat loss from your hips and thighs.

If you’re specifically interested in how to increase your bench press or how to build chest muscle fast, a little while back I was interviewed for a new chest workout program by The Muscle Nerd Jeff Anderson.

I was one of six expert that Jeff interviewed and it turned out awesome!

Master These 57 Hardcore Pec-Blasting Secrets Used By Bulgarian Bodybuilders,
“Old School” Trainers, Sexy Fitness Models, And Shredded Stage Competitors To
Build A MASSIVE CHEST…In HALF The Time! ==>> Chest Training Tactics

If you want to learn more great workouts and training programs like this, I recommend you check out: