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Training Intensity Principles: Priority Principle

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 strong.

(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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