One of the simplest yet overlooked ways of getting stronger is finding your weaknesses and making them strengths. I love using different training methods but sometimes it pays off to do the simple thing. This is why I place a lot of importance on self-awareness. With self-awareness, you can know what areas you need to work on. This applies to fitness and life in general. The first and simple step is identifying your weakness(es). Once you identify them, you attack them.
How To Identify Your Weaknesses
There are two ways I identify my weaknesses, soreness and sticking points. This why I like to focus on compound lifts. With soreness, I like to see what parts of my body have extra soreness. These extra sore body parts are the ones I need to work on more. For example, if your triceps are extra sore after bench pressing, you can do close grip bench press or skull crushers to address your weak triceps. I always prefer compound lifts but isolation exercises can help you target weak points.
The other way is by looking at my sticking points. The best way to know your sticking points is by lifting heavy. When you’re lifting heavy, you’ll notice what parts of the lift you have the most difficulty, thus you’ll find what’s holding you back from getting stronger.
How To Attack Your Weaknesses
The two ways to attack your weaknesses is strengthening the weak muscles or doing sticking point specific exercises. The first one is a no brainer, if you have a weak muscle group just train it. There are various ways to really target weak points. You can use single limp exercises like the Bulgarian split squat and bent over rows. You can do isolation exercises like the skull crushers, glute bridges, and hamstring curls. Bodyweight exercises are also great for targeting specific weaknesses, especially joint weaknesses. If you’re a lifter without access to weights, you can use this time to do bodyweight exercises that target weak points.
For sticking point issues, paused work and overcoming isometrics will help tremendously. Doing paused squats has helped me improve my ability to get out of the bottom position. You can do pauses at any position that you feel you’re weak at. Overcoming isometrics are specifically done to break through sticking points and can lead you to incredible strength gains. There’s so many ways to use Overcoming Isometrics but the most common way I’ve seen is with a barbell, power rack, and safety pins.
The idea is to push the barbell against the safety pins at various joint angles. You’ll select the joint angles you struggle in the most.Since you won’t be able to move the pins, you’ll be exerting maximum force. Doing this teaches your body to exert a lot of force at that particular position. The more force you apply, the easier it is to move the weight.
How I’m Attacking My current Weaknesses
My two current weak spots are my triceps and my hip flexors. I noticed my tricep weakness from struggling at the lockout point on my bench press. I saw my hip flexor weakness from doing squats. My hip flexors are often sore after I finish doing squats.
For my triceps, I’ve been doing a lot of isolation exercises as well as cross crawl movements that engage the triceps. I’ve definitely noticed improvements in my lockout strength since placing a stronger emphasis on tricep training..
For my hip flexors, I’ve been doing band work. The exercise involves me lying on my back and placing my feet on the bands. Once I’m set up, I bring each knee to my chests , with the band acting as resistance.
I’ve also been doing hurdle jumps at a local track. These automatically engage the hip flexors based on how I have to tuck in my legs to get over the hurdles.I’ve noticed a difference in my power when squatting. I’ve also been able to engage my glutes more when I lift.
Another way I’m targeting my hip flexors is to look at the cause for hip flexor weakness. I’ve made it a point to stand up more each day. Sitting for too long weakens and tightens hip flexors. I’ve also been stretching my hip flexors so they can be strong and mobile.
Below is a link to a Stack article with great information on Overcoming Isometrics: