|Training Intensity Principles: Priority
The priority principle is one technique used to develop a complete
and balanced physique. It allows you to work on weak areas, while
also developing a full physique while training your strong areas as
well. Regardless of genetic predisposition, everyone has certain
areas which are lagging in comparison to the others, or even
certain aspects of individual muscles which are not as complete in
proportion to the muscle as a whole (ie, many individuals who are a
lagging upper or outer chest, but a full, and balanced lower
chest). Some tips on using the priority principle in your training
are listed below:
(1) You can train a certain body part
immediately after rest day so that it is fresh, recuperated and
(2) You can train a certain body part
at the beginning of your training to ensure quality repetitions are
achieved rather than after when the muscles become more fatigued.
An example of this would be the pairing of back and biceps in a
total body split. If biceps are trained immediately after back, the
biceps will be pre fatigued to a certain degree as a result, and
the training focus may not be as intense as it could have been.
Although it is not the weight you lift, but the form, many would
argue that this does not matter, but to really isolate a certain
muscle, it is helpful to train it at the beginning of the workout
when glycogen stores and motivation are at there peaks.
(3) Be specific with your exercises
and ensure that they will help you achieve the goal you have in
mind. If your goal is a defined look, you will want to perform high
rep range, in the range of 12 - 20 repetitions for example, where,
if your goal is to develop mass, you will want to keep your
repetitions in the 6 - 12 rep range.
(4) Use training intensity techniques
specifically on lagging muscles or muscle groups to bring them up
to the standard you would like.
(5) Remember to use perfect form in
all your exercises to blast and bomb your muscles in various ways
to create the mass and definition you are looking to achieve.
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