The weakness in the biceps
the problem with the biceps is that, when you are working with an exercise as the curl biceps, the movement of departure, arms outstretched, exerts great resistance. Then it's difficult to load sufficiently heavy to work in volume because you are limited in the first part of the movement, especially when your arms are long. However, in the second part of the exercise, your arms have more strength and so you should be able to lift heavier.
The solution
To put an end to the weakness of your biceps, you can add a year to your meeting for the arms. It is the curl seated. In this position, you begin the movement with the bar at the level of the thighs, which allows you to do work that the high part of the movement and therefore to take more heavy. As well, you complete the disadvantage of the curl classic and you can catch up your late! Of course, I did not say definitely that this technique must apply to all exercises! For the latter, the full amplitude should remain the reference.
The weakness in the quadriceps
The best exercise for building the legs powerful is without no doubt the squat. It is a little the exercise essential to any good bodybuilder. Yet, as the movement of the squat requested enormously the glute muscles, it can have a tendency to not put enough pressure on the quadriceps which can then be behind the rest.
The solution
Do you know that the squat can be done by placing the bar, not behind the neck, but before? It is sufficient for it to place the bar at the level of the clavicles and to hold it in crossing the arms. In this way, the load is spread otherwise and this are the quadriceps which will further participate in the exercise. The glutes and the ischios will also take part, not of concern! They will be simply more in withdrawal that on the classic squat. The more beautiful it is, that placing the bar in this way, you can still keep your back straight and avoid injury.
The weakness to the calfs
The calfs are part of these muscles which are recalcitrant, who do not want swell. It is quite normal finally since they are constantly being used and therefore have a greater tolerance to the effort. The problem is, that so many among some, they are naturally big, as much among others, they are very thin. The first will therefore not to do much whereas the latter will despair of having real calves a day. Perhaps it is your case, I sympathize.
The solution
Don't lose hope! If these muscles are so difficult to exaggerating it is because he must impose upon them a special drive whose intensity will be maximum and which will need to be repeated at least 3 times per week. Working with the help of a triset with elevations of heels, practiced sitting, standing extensions and donkeys. The series will be long enough. You can based on a range of 15 to 20 repetitions. I advise you to practice at least 4 sets of each exercise of your triset.
The weakness to the shoulders
Among some, the shoulders are a true point of weakness. Quite simply because the exercises which request also exercise constraints on other muscles that can take the ascendant. But also because of movements, such as the side elevations, are never practices with sufficient weights. Have you already noticed? This is an exercise that everyone running with light weight. There was, however, another way to proceed.
The solution
if you want to grow your external deltoides, take the exercise of side elevations against the current by using heavier loads. Rather than practicing a dozen repetitions to 10 kilos by dumbbell, why not reduce your series to 8 or 10 repetitions by using free weights heavier? Say 16 or 18 kilos. This should greatly increase the intensity of the exercise and develop your shoulders.
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